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Started By
Message
re: .
Posted on 1/27/15 at 9:44 am to oleyeller
Posted on 1/27/15 at 9:44 am to oleyeller
This is my weekly schedule at the gym. Like i said, zero cardio yet. I need this gut flat!
Monday
Legs:
leg press or squat 4x10-15
Lunges 3x10
Extensions 3x10
Hamstring curl 3x10
Calf raises 3x20
Tues
Shoulders
Any press 4x10-12
Front raise 3x10
Side laterals or upright rows 3x10
Shrugs 3x20
Thur
Back/biceps
Wide lat pull down 4x10-15
Close lat pull down 3x10
Seated rows 3x10
Hyper extensions 3x10
Lat isolation pull down 3x10
Biceps
Preacher curl 4x12
Standing dumbbell curl 3x10
Cable curl 3x10
Friday
Chest/triceps
Flat bench 4x15
Incline bench 3x10
Push-ups 3x fatigue
Triceps
Push downs 3x10
Ropes 3x10
Reverse cable 3x10
Monday
Legs:
leg press or squat 4x10-15
Lunges 3x10
Extensions 3x10
Hamstring curl 3x10
Calf raises 3x20
Tues
Shoulders
Any press 4x10-12
Front raise 3x10
Side laterals or upright rows 3x10
Shrugs 3x20
Thur
Back/biceps
Wide lat pull down 4x10-15
Close lat pull down 3x10
Seated rows 3x10
Hyper extensions 3x10
Lat isolation pull down 3x10
Biceps
Preacher curl 4x12
Standing dumbbell curl 3x10
Cable curl 3x10
Friday
Chest/triceps
Flat bench 4x15
Incline bench 3x10
Push-ups 3x fatigue
Triceps
Push downs 3x10
Ropes 3x10
Reverse cable 3x10
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