joe 2013
Registered
FRIDAY : back and traps
lat pulldowns 5x 15 reps
wide grip t-bar rows 4x 12
hammer strength rows 4x10
pullover machine 4x15
barbell shrugs 5x10
cardio 30m
SATURDAY : chest
cardio 25m
incline barbell press 5x 15-10 reps
incline flies 4x12
chest press 4x12
cable crossovers 3x15
abs : 300 reps various exercises
TODAY : legs
smith machine squats 12 setsx 10 reps goin' up in weight then back down
leg press 4x20
leg extensions 4x15
standing leg curl 4x12
barbell deadlifts 4x10
calves at leg press 6x15
back to full beast training mode....lean bulk cycle goin' great !
__________________
lat pulldowns 5x 15 reps
wide grip t-bar rows 4x 12
hammer strength rows 4x10
pullover machine 4x15
barbell shrugs 5x10
cardio 30m
SATURDAY : chest
cardio 25m
incline barbell press 5x 15-10 reps
incline flies 4x12
chest press 4x12
cable crossovers 3x15
abs : 300 reps various exercises
TODAY : legs
smith machine squats 12 setsx 10 reps goin' up in weight then back down
leg press 4x20
leg extensions 4x15
standing leg curl 4x12
barbell deadlifts 4x10
calves at leg press 6x15
back to full beast training mode....lean bulk cycle goin' great !
__________________