Reverse pyramid training. Start off at your heaviest and go lighter.. Chest work out. Incline bench press: 2x6, 2x8, 1x10. Barbell bench press: 1x6, 2x8, 1x10 Dumbbell fly: 3x10 Decline dumbbell press: 3x10 Weighted parallel bar dip: 3 till failure. BACK: Bent over barbell row: 2x6, 2x8, 1x10 Deaflift: 1x6, 2x8, 1x10 Seated row: 3x10 Bent over dumbbell row: 3x10 Weighted wide grip chin-up: 3 till failure. SHOULDERS: Barbell shoulder press: 2x6, 2x8, 1x10 Wide grip upright rows: 1x6, 2x8, 1x10. Barbell shrugs: 1x6, 2x8, 1,10 Dumbbell front raises: 3x10 Bent over rear delt raise: 3x10 LEGS: Squats: 2x6, 2x8, 1x10 Leg press: 1x6, 2x8, 1x10 Romanian deadlift: 3x10 Leg curl: 3x10 Leg extension: 2x10 Calf raises: 3x15 BICEPS: Barbell curl: 2x6, 2x8, 1x10 Preacher curl: 1x6, 2x8, 1x10 Incline dumbbell curl: 3x10 Reverse grip curl: 3x10 Hammer curl: 3x10 TRICEPS: Close grip bench press: 2x6, 2x8, 1x10 Lying ezybar triceps extent ion: 1x6, 2x8, 1x10 Dumbbell kickbacks: 3x10 Rope press down: 3x10 Weighted bench dip: 3 till failure.
Posted on: Wed, 23 Apr 2014 11:17:04 +0000
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