Work out for week 1. Week two will be the same, but gonna switch around what lifts I'll do.
Lifting Routine: Week 1
Day one
Monday--
Biceps/Triceps: Preacher Curls, 5 sets, reps, 15, 12, 10, 8, 6, standing s-b curls, 5 sets, reps, 15, 12, 10, 8, 6
Skull Crushers, 5 sets, 15, 12, 10, 8, 6, tricep pull down, 5 sets, reps, 15, 12, 10, 8, 6.
Day two
Tuesday--
Fore arm/Shoulders: Military, back, 4 sets, 10, 10, 10, 10, front, 4 sets, 10, 10, 10, 10, standing, 3 sets, 8, 8, 6
Barbell Wrist curls, 6 sets, 15, 15, 12, 10, 10, 8, Barbell reverse curls, 4 sets, 10, 8, 8, 6
Day three
Wendsday--
Chest: Bench, 4 sets, reps, 15, 12, 10, 8, incline, 4 sets, reps 3, 10, 10, 10, decline, 3 sets, reps, 10, 8, 6
Day four
Thursday--
Abs/Quads: Cable Rope crunches, 6 sets, reps, 15, 15, 12, 12, 10, 8, 6, leg raises, weighted, 4 sets, reps, 10, 10, 8, 6
Back Squats, 5 sets, reps, 12, 10, 10, 8, 6, hack squats, 4 sets, reps, 10, 10, 8, 6
Day five
Friday--
Calves: Standing calf raises, 5 sets, reps, 15, 12, 10, 8, 6, seated calf raises, 4 sets, 10, 10, 8, 6
__________________
230 pounds, 22ish percent bf, 5'11
Goals: Reach 190, 8 percent BF (by sept, oct, wanna get 4% for a teen bodybuilding competition)
Squat over 400, bench 300, Deadlift 350 (in which I doubt I will be able to do) but I shall PUSH myself!
Give Blood, Play Rugby!
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