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.