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

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DO YOU SEE YOURSELF TRYING THIS ONE

This is one of my favourite routines which always gives great results for me. Vote_lcap100%This is one of my favourite routines which always gives great results for me. Vote_rcap 100% 
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This is one of my favourite routines which always gives great results for me. Vote_lcap0%This is one of my favourite routines which always gives great results for me. Vote_rcap 0% 
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This is one of my favourite routines which always gives great results for me. Empty 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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This is one of my favourite routines which always gives great results for me. Empty 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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This is one of my favourite routines which always gives great results for me. Empty 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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This is one of my favourite routines which always gives great results for me. Empty Re: This is one of my favourite routines which always gives great results for me.

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