Jul 12 2009, 09:31 PM
QUOTE
chest 205lbs 10reps 9sets (incline, flat and decline)
arms 30lbs 10reps 9sets (incline curls,seated one arms curls and bar curls)
tri 35lbs 10reps 9sets (skull crushers,pulldowns and one arm kick outs)
shoulders 50lbs 10reps 6sets
back 145lbs 10reps 9sets (rows, lat extension and dead lifts)
legs 325lbs 10reps 9sets (squats, leg presses and leg extenions)
calfs seated calfs, standing calfs and one leg calfs with bodywieght
Mon chest,tri and shoulders
Tes back, bis
Wen legs and calfs
Thu repeat
Fir repeat
Sat repeat
Sun rest
just something i taken from sourcearms 30lbs 10reps 9sets (incline curls,seated one arms curls and bar curls)
tri 35lbs 10reps 9sets (skull crushers,pulldowns and one arm kick outs)
shoulders 50lbs 10reps 6sets
back 145lbs 10reps 9sets (rows, lat extension and dead lifts)
legs 325lbs 10reps 9sets (squats, leg presses and leg extenions)
calfs seated calfs, standing calfs and one leg calfs with bodywieght
Mon chest,tri and shoulders
Tes back, bis
Wen legs and calfs
Thu repeat
Fir repeat
Sat repeat
Sun rest
if you don't have the initiative..you will nvr success in BB ...
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