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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