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This is one of my favourite routines which always gives great results for me.

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This is one of my favourite routines which always gives great results for me.

Post  Admin on Thu 9 Jun 2011 - 15:07

tuesday/thursday/saturday

Chest
Barbell bench press: 4 sets of 10, 8, 6, and 4 reps
Barbell incline bench press: 4 sets of 10, 8, 6, and 4 reps
Dumbbell flys: 3 sets of 10, 8, and 6 reps
Parallel bar dips: 3 sets of 15, 10 and 8 reps
Pullovers: 3 sets of 15 reps each

Back
Chin-ups: 4 sets of 10 reps minimum each side
Close-grip chins: 4 sets of 10 reps
T-bar rows: 4 sets of 15, 12, 8, and 6 reps
Bent-over barbell rows: 4 sets of 8-12 reps

Thighs
Squat: 5 sets of 10, 8, 6, and 4 reps with a 20 rep warm-up set
leg press: 4 sets of 10, 8, 8, and 6 reps
Hack squats: 3 sets of 10 reps each
Leg curls: 4 sets of 20, 10, 8, and 6 reps
Standing leg curls: 4 sets of 10 reps each
Straight-leg dead lifts: 3 sets of 10 reps each

Calves
Donkey calf raises: 4 sets of 10 reps each
Standing calf raises: 4 sets of 15, 10, 8, and 8 reps

Abdominals
Crunches: 3 sets of 25 reps
Bent-over twists: 100 reps each side
Machine crunches: 3 sets of 25 reps
Crunches: 50 reps

monday/wednesday/friday

Shoulders
Behind-the-neck-barbell press: 15,10, 8, 8, and 6 reps
Lateral raises: 4 sets of 8 reps each
Bent-over dumbbell laterals: 4 sets of 8 reps each
Dumbbell shrugs: 3 sets of 10 reps each

Upper arms
Standing barbell curls: 5 sets of 15, 10, 8, 6, and 4 reps
Incline dumbbell curls: 4 sets of 8 reps each
Concentration curls: 3 sets of 8 reps each
One-arm triceps extensions: 3 sets of 10 reps each

Forearms
Barbell wrist curls: 4 sets of 10 reps each
Reverse wrist curls: 3 sets of 10 reps each

Calves
Seated calf raises: 4 sets of 10 reps each

Abdominals
Reverse crunches: 4 sets of 25 reps
Seated twists: 100 reps each side
Vertical bench crunches: 4 sets of 25 reps


Last edited by Admin on Fri 26 Aug 2011 - 16:00; edited 1 time in total
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Re: This is one of my favourite routines which always gives great results for me.

Post  joshuawilson on Tue 9 Aug 2011 - 15:03

as i told you i will be starting my workout from tomorrow.. i m not a beginner but i have not been doing so much work out in a day... their has been a big gap in my workout.. how should i start..

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Re: This is one of my favourite routines which always gives great results for me.

Post  Admin on Sat 13 Aug 2011 - 12:10

sorry i havent got back to you earlier but my internet has been down. my advice if you havent trained for a while is to do a less intense almost beginner style workout for the first 7 days to allow your muscles to readapt to the workload and then we can progress to more intense detailed routined from there.
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Re: This is one of my favourite routines which always gives great results for me.

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