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lifting routine

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vloco187
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2005/07/24 09:34:24 (permalink)
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lifting routine

i need some help please? i am gonna start my first cycle soon i dont need advice on that, but i need advice on a workout plan that i can use, im limited to the gym, due to my schedule i can only go to the gym on wed and thurs, could someone give me a nice outline to follow please, i would be very thankful.
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    Valley Fitness
    bbigman2000
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    RE: lifting routine 2005/07/24 22:09:39 (permalink)
    8 day rotation, do it something like this:-

    These are after warm up with light weights

    Day 1 Chest - Flat Bench 4 sets – Incline Bench 2 sets Incline flyes 4 sets

    Day 2 Triceps - French press 4 sets - behind the head dumbell extensions 4 sets

    Day 3 Legs - leg press / squats 4 sets - leg extensions 4 sets

    Day 4 Rest

    Day 5 shoulders 4 sets front press - 4 sets side lats- 2 sets rear delts

    Day 6 biceps 4 sets preacher EZ bar curls or dumbbell preacher curls - 4 sets free form dumbells

    Day 7 Rest

    Day 8 Back - shrugs 4 sets - cable rows 2 sets - lat pull downs 2 sets, or you can do shrugs 2 sets, deads 2 sets, chins 2 sets, 2 sets of barbell rows

    The workouts are 50 - 65 minutes, mighty intense

    rep range always failure, 4 sets is after a good warm up to working weight, failure coming between 8 and 14 reps normally 12.

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