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Old 09-24-2007, 06:01 PM
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altus580 altus580 is offline
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Join Date: Sep 2007
Location: New York, Upstate
Posts: 95
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well i try to switch it around but heres the basics

Chest:

Flat bech/or Flat DB Press

Incline Bench/ Or Incline DB

Decline Bech

Fly Machine/ or DB Flys

Weighted Dips/or Pullovers

Back:

Tons of Pullups

Rear Lat Pulldown & Foward Lat Pulldowns

Seated Row/ or DB bent

T Bar Row

Deadlifts

Back Extensions

Shoulders:

Standing Rear Shoulder press (Barbell)

Seated Mil Press Front (Barlbell)

Foward DB Raise/ or On Cables

Side DB Raise/ or On Cables

DB and BB Shrugs

Standing Cable Crossovers

Reverse on the Pec Fly Machine (For the rear delts)

Arms:


I just switch it up every week there are so many exersizes

Three different Bi, and Three Different Tri

Legs: (just started only 2 months ago)

Leg Extensions

Barbell Squats

Calf Raise Seated and Standing

Hamstring Extension

Leg Press

Squats


I do four sets of every exersize

usually a warmup of 10 the secound set max weight allowing 8 reps
and the 3rd and 4th sets are max weight allowing 4-7 reps
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