The next 3 month......

Gunner · Posted: Sun Apr 29, 2007 6:12 pm Post subject: The next 3 month......

The next 3 month is going to see me give this weight training routine some hammer, and see what develops;

Embarassed

CHEST
Bench Press
set 1....12 reps
set 2....10 reps
set 3....8 reps
set 4....6 reps
set 5....12 reps

Flyes
set 1....12 reps

SHOULDERS
Overhead Press
set 1....12 reps
set 2....10 reps
set 3....8 reps
set 4....6 reps
set 5....12 reps

Side Lateral raise
set 1....12 reps

BACK
Bent Rows
set 1....12 reps
set 2....10 reps
set 3....8 reps
set 4....6 reps
set 5....12 reps

LEGS
Squats
set 1....12 reps
set 2....10 reps
set 3....8 reps
set 4....6 reps
set 5....12 reps

HAMSTRINGS
Stiff leg deadlifts
set 1....12 reps
set 2....10 reps
set 3....8 reps
set 4....6 reps
set 5....12 reps

BICEPS
Barbell Curls
set 1....12 reps
set 2....10 reps
set 3....8 reps
set 4....6 reps
set 5....12 reps

TRICEPS
Tricep curls
set 1....12 reps
set 2....10 reps
set 3....8 reps
set 4....6 reps
set 5....12 reps

ABDOMINALS
Crunches, weighted
set 1....12 reps
set 2....10 reps
set 3....8 reps
set 4....6 reps
set 5....12 reps

Each set uses a weight that just allows you to achieve that number of repetitions, no more. Movements should be performed in a 2 second up, hold 1 second, 1 second down, hold 1 second, manner focusing on the muscle being worked. Allow only 1 minutes rest MAXIMUM, between sets, and 2 minutes, MAXIMUM, between exercises.

Wink

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