Bodybuilding.net - Bodybuilding Forum

tuesday-legs & bicep...
front sqaut, 3x8 135# 1x12 145#
seated calf raises, 2x26 300# 2x20 395# 2x30 300# 2x20 395#
seated dumbell curl, 2x12 35# 1x12 40# 4x8 45#
preacher curl, 1x10 65# 1x5 85# 1x5 115# 1x10 65#
leg extension, 7x12 190#
concentration curl, 4x8 35#

__________________
i just want to be bigger and stronger

wednesday-partial deadlift ( rack pulls, bar even with knees)
405x10
495x5
545x5
565x5
565x5
495x10
405x12

thursday-back...
barbell row, 1x10 135# 1x10 185# 5x5 205#
dumbell shrug, 4x22 100#
seated row, (rope attachment, moved shoulders back and forth, kept arms straight) 4x10 75#
bent over lateral raises, 4x12 25#

sunday
dumbell preacher curl, 1x10 35# 1x6 45# 5x6 50#
leg extension, 7x10 210#
straight arm seated row, 4x16 90#
leg press, 7x10 300#
reverse wrist curl, 7x14 35#
concentration curl, 7x12 35#

monday-bench press...
1x10 155
1x4 245
1x5 245
1x7 225
not happy with this workout, hopefully next weeks bench goes better

tuesday-legs & tricep...
leg press, 5x10 400
front sqaut, 3x8 90 1x6 140
rope extension, 1x12 47.5 1x12 57.5 4x8 67.5
leg extension, 7x10 170
tricep extension(machine), 4x10 190
one arm reverse pushdown, 3x8 17.5
reverse wrist curl, 4x14 35
seated calf raises, 4x20 400

thursday-back...
pull ups, bwx10 25x8 30x7 2x25x7
seated row, 7x10 150
dumbell row, 1x6 100 3x6 120
lat pulldown, 1x8 180 1x8 195 1x6 205
bent over lateral raises, 4x10 25

friday-shoulder & bicep...
upright row, 1x10 65 4x10 75
lateral raises drop sets, 40#/20# 8/10 10/10 10/10 11/10 8/8
cable crossover 4x12 27.5
dumbell preacher curl, 2x8 45 2x8 50
seated hammer curl, 4x10 35
leg extension, 5x15 90
wrist curl, 5x15 35
one arm lateral raises, 2x10 20

monday-bench press...
1x12 185
1x12 200
1x9 225
1x4 225

tuesday...
incline dumbell press, 2x8 70 2x10 100
cable crossover, 4x10 27.5
rope pushdown, 4x10 67.5
lateral raises, 4x14 30
leg extension, 4x12 190
cable lateral raises, 4x12 7.5
rope pushdown, 3x20 27.5