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monday = chest
- barbell or dumbbell flat press (4 to 5 sets at around 12,9-10,7-8, 4-6 reps)
- barbell or dumbbell incline press (3-4 sets)
- dumbbell flies (3 heavy sets)
- floor presses or cable crossovers
tuesday = back
- deadlifts (4 to 5 sets)
- barbell or dumbbell rows, OR t-bar rows (4 to 5 sets)
- lat pulldowns (4 sets)
- machine rows or seated rows (3 to 4 sets)
wednesday = legs
- squats OR leg presses (all out insanity!)
- depends on what i did first, usually hax squats..
- leg extensions
- leg curls
- stiff legged deadlifts
thursday = shoulders
- barbell or dumbbell military presses (4 sets)
- dumbbell side lateral raises (3 to 4 sets)
- dumbbell front lateral raises (3 to 4)
- bentover dumbbell raises (for posterior, 3 to 4 sets)
friday = bis / tris
bis,
do in different order... dumbbell curls, hammer curls, preacher curls
tris,
in diff order as well... close grip bench, skullcrushers, overhead db press (french presses), cable pushdowns, dips, etc..
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