Well it has been a while since I last posted, but I thought I would post up the new workout that I am going to be doing going forward. Also going to be better about writing my blog and will expand it beyond the normal workout talk and training stuff. Going to try to write more about life and how the world impacts those off us trying to make it into the ranks of the IFBB Pros.
Month: September 2011
The workouts to make a champion….
Day 1 Cardio
Chest
Incline DB Flyes
Warm-up set of 15 then 3×12
Incline DB Press 3×12
Pec Dec 3×12
Hammer Incline 7×12
Biceps
Alt Incline Db curl 3×12
Preacher Curls 3×12
High Curls 3×12
Spider Curls 7×12
Day 2
Back
Wide grip chins
wide grip pulldowns 3×12
One Arm DB’s 3×12
Underhand barbell row 3×12 or deadlifts 3×8
Straight arm pulldowns 7×12 or low rows 7×12
Day 3 Cardio Only
Day 4
Shoulders
DB Press 3×12
Side Laterals 3×12
Front raises 3×12
Cable sides 7×12
Triceps
Dips 3×12
Pressdowns 3×12
DB Extensions 3×12
One hand pressdowns 7×12
Day 5
Legs
Leg ext 4×12
Squats 6×12
Hacks 3×12
Leg Presses 7×12
Seated leg curls 3×12
Lying leg curls 3×12
Standing curls 3×12
Stiff legged deads 7×12
Calves
Day 6&7 Cardio
Blog of a returning bodybuilder!! 