Thread: Bodybuilding
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Old 09-01-2004, 06:16 PM   #11
Understated
7th Gear [SMG III] Member
 
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Join Date: Sep 2003
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Posts: 9,954
Heres my body split:

MONDAY
-shoulders
-rotor cuff
-back
-bicep
Wednesday
-Legs
-Abs
Friday
-Chest
-Triceps

NOTE: Friday:[every 2nd week]
add in -forearms workout

Exercise split:
===================
)))))))))MONDAY:

back
Deadlifts- 3 sets
BB Row- 3 sets
Pull ups- 3 sets

bicep
1)barbell curls---------3 sets [low rep]
2)Hammer Curls-------3 sets [low rep]

Shoulders
1) Barbell Shoulder Press 3 sets
2) Barbell Shrugs (traps) 3 sets
3) Rear Lateral raises for posterior delts 5 sets of 5
4) Lateral Raises 5 sets of 5

==========================
))))))))Wednesday:

Legs
1)Squats 5 sets of 10 unfortunately can't do lower reps because i don't have the weights or a decent bar
2)Calf Raises 3 sets


Abs
1)Weighted Situps 3 sets of 8
2)Leg Raises 3 sets of 5


=========================================
)))))))))Friday:

forearms
1)farmer walks: 2 sets of walks
2)Reverse barbell curls
-Chest

Chest:
1)Bench Press 3 sets of 8
2)Dumbell Flys 3 sets of 8

Triceps
2)skullcrushers 3 sets of 10
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