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- A: Chest and Tricep
- Benchpress 3x5
- Incline Bench Press 3x5
- Decline Bench Press 3x5
- Flies 3x5
- Skullcrushers 3x5
- Tricep Pulldown 3x5
- Dips 3x3 (add backpack when needed)
- Tricep Kickback 3x5
- B: Legs and Abs
- Squat 3x5
- Leg Press 3x5
- Calf Press 3x10
- Hamstring Machine 3x10
- Planks 3 x 1:15-1:45 with 60 lbs on back (then increase)
- Decline Crunches with weights 3x8
- Leg Lifts 3x5
- Crunches with weights 3xFail
- C: Bicep and Shoulder
- BB Curl 3x6
- 21's 3 Sets
- Hammer Curl 3x6
- Forearm Curl 3x5
- Shoulder Press 3x8
- OHP 3x5
- DB Shrugs 3x10
- D:Back and Abs
- BB Bent Over Rows
- Seat Lat Row: 3x8
- Lat Pulldown: 3x5
- One Arm Row 3x5
- Deadlifts 5x5
- Pullups (add weights later) 3xFail
- Same Abs Routine
- ABxCD
- October - February: Eat HUGE
- March-June: Cut slow, then cut really big in last month
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