Fitness.com
Advertisement


Notices

» Site Navigation
 > Shop
» Advertisers
» Current Poll
Do you want Rep back?
Yes, I want rep back! - 65.00%
13 Votes
No, it's sh!t - 35.00%
7 Votes
Total Votes: 20
You may not vote on this poll.
» Stats
Members: 106,302
Threads: 38,640
Posts: 362,862
Top Poster: Karky (9,561)
Welcome to our newest member, Fabs
» Fitness Shop
Thread: My Attack Plan
View Single Post
  My Attack Plan Post #6 (permalink)  
Old Jan. 07/09, 04:46 PM
tic's Avatar
tic
Fourth Set
 
Join Date: Dec 2006
Location: San Diego, Ca
Posts: 1,169
M-Tu

Monday: Chest / Back / Bicep


Type of workout set rep wts

Flat Barbell Bench 3-5 12-15 185
Incline Hammer bench 3-5 12-15 140
Decline Bench 3-5 12-15 185
Seated Flies 3-5 12-15 130?

(h)Lat Pull down 3-5 12-15 140?
(h)Seated rows 3-5 12-15 180
Seated close grip row 3-5 12-15 100?

Tricep Ext 2-3 12-15 90
rev. grip ext 2-3 12-15 50
Seated tricep ext 2-3 12-15 125

Up Motion cable flies 2 12-15 17.5
Downward motino cable 2 12-15 17.5

--Stretch for 5-10 minutes and use machine for 2 major movements each muscle

Tuesday: Legs / shoulder / bicep

Leg Press 3-5 12-15 720(8 plat)
Seated calf raise 3-5 12-15 180
Single alt Leg ext 3-5 12-15 65 lbs
Single alt leg curl 3-5 12-15 50
Abductor (inward) 3-5 12-15 120+ ?
adductor (outward) 3-5 12-15 90
Seated calf raise anke str. motion

(s)Military press 3-5 12-15 120?
Lat raise 3-5 12-15 25
Seated raise 3-5 12-15 130

BB stand curl** 3-6 12-15 70
DB stand curl 3-5 12-15 35+?
Preacher Single arm 3-5 12-15 50?

--Stretch for 5-10 minutes and use machine for 2 major movements each muscle

* (s) = smith machine
* (h) = hammer machine
** bb Curl will be done with close, mid, and wide grip
** db curl will be done twisting, straight, and hammer


This is probably going to be my real routine.
Reply With Quote
 
» Online Users: 275
5 members and 270 guests
domjo54, g8r80, hippo, nicolaw, pt-141
Most users ever online was 1,736, Apr. 17/07 at 06:27 PM.

All times are GMT -8. The time now is 07:24 PM.


Powered by vBulletin® Version 3.8.3
Copyright ©2000 - 2009, Jelsoft Enterprises Ltd.
Template-Modifications by TMS

| Weight-Loss-Forum | culturismo & fitness | Aerobic | Free Exercises | Exercises