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By: a guest on Aug 20th, 2012  |  syntax: None  |  size: 0.68 KB  |  hits: 27  |  expires: Never
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  1. A: Legs + Shoulders
  2.      
  3.     OHP 3x10
  4.     Alternating DB Front Raises 3x10
  5.     DB Lateral Raises 3x10
  6.     DB Press 3x10
  7.     Squat (widowmaker) 2x20
  8.     Leg Curl
  9.     Calf Raises 3x12
  10.      
  11. B: Chest + Triceps + Abs
  12.      
  13.     Bench Press *Incline Bench Press 3x10
  14.     Weighted Dips 3x10
  15.     DB Chest Flys 3x10
  16.     Incline DB Chest Flys 3x10
  17.     Skull Crushers 3x10
  18.     Tricpes extension 3x10
  19.     DB Pullover 3x10
  20.      
  21. C. Back and Biceps
  22.      
  23.     Rack Pull 3x10
  24.     Bent Over Row 3x10
  25.     Pull Ups 3xF
  26.     Cable Row 3x10
  27.     BB Shrugs 3x10
  28.     BB Curl 3x10
  29.     //BB Reverse Curl 3x10 (PRONATION!)
  30.     //Alternating DB Curls 3x10
  31.     Alternating DB Hammer Curls 3x10
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