tribal
04-09-2009, 08:39 PM
2 of my typical workouts...no drugs...usually done every 6th day
A
train chest/bis/calves/forearms/abs mod weight/mod rep
tri ext on high pulley cable 3 warmups
flat dumbbell 2 warmups 4 work sets 10 reps ascending weight
seated calve raise 4 work sets 15 reps
incline dumbbell 4 work sets 10 reps ascending weight
low pulley 7 work sets 10 reps
toe press on leg press 4 work sets 15 reps hold stretch @ end of each set
alternate dumbbell curl 5 work sets 10 reps ascending weight
spider hammer curl with rope/low pulley 7 work sets 10 reps
cable crunches 1 warmup 4 work sets 12 reps
wrist curls 3 work sets 20 reps
reverse curls 3 work sets 15 reps
B
train shoulders/tris moderate weight/moderate rep
rotator cuff warmups
tri cable ext as a warmup x 2
dumbbell press 3 warmup 6 work sets 10 reps (2 sets per weight selection)
closegrip bench w/camber bar 4 work sets 15 reps
lateral raises 4 work sets 15 reps
cable lateral raise very light 2 burn sets 7 reps
cable rope push down 3 work sets 15 reps
dumbbell shrugs 4 work sets 12 reps
superset 3 work sets 15 reps tris, 10 reps delts
overhead cable extension w/rope
rear delt laterals
finished with cable crunches 1 warmup 4 work sets 12 reps
A
train chest/bis/calves/forearms/abs mod weight/mod rep
tri ext on high pulley cable 3 warmups
flat dumbbell 2 warmups 4 work sets 10 reps ascending weight
seated calve raise 4 work sets 15 reps
incline dumbbell 4 work sets 10 reps ascending weight
low pulley 7 work sets 10 reps
toe press on leg press 4 work sets 15 reps hold stretch @ end of each set
alternate dumbbell curl 5 work sets 10 reps ascending weight
spider hammer curl with rope/low pulley 7 work sets 10 reps
cable crunches 1 warmup 4 work sets 12 reps
wrist curls 3 work sets 20 reps
reverse curls 3 work sets 15 reps
B
train shoulders/tris moderate weight/moderate rep
rotator cuff warmups
tri cable ext as a warmup x 2
dumbbell press 3 warmup 6 work sets 10 reps (2 sets per weight selection)
closegrip bench w/camber bar 4 work sets 15 reps
lateral raises 4 work sets 15 reps
cable lateral raise very light 2 burn sets 7 reps
cable rope push down 3 work sets 15 reps
dumbbell shrugs 4 work sets 12 reps
superset 3 work sets 15 reps tris, 10 reps delts
overhead cable extension w/rope
rear delt laterals
finished with cable crunches 1 warmup 4 work sets 12 reps