Mojorisin99
Green Belt
- Joined
- Jul 27, 2005
- Messages
- 1,040
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From Flex MAgazine
Day 1-ARMS
Barbells Curls
Dumbell Curls
Dumbell Wrist Curls
Lying Tricep Extensions
Dumbell tricep extensions
Day 2-LEGS
Squats
Lunges
Leg Presses
Day 3-Chest and Back
Flat bench press
Incline dumbell press
Dumbell pullovers
Dumbell flyes
Deadlifts
Barbell rows
Day 4-Shoulders
Barbell presses
Dumbell Press
Side Lateral Raises
All are done in sets of 4, 10 reps each
Abs everyday
Day 1-ARMS
Barbells Curls
Dumbell Curls
Dumbell Wrist Curls
Lying Tricep Extensions
Dumbell tricep extensions
Day 2-LEGS
Squats
Lunges
Leg Presses
Day 3-Chest and Back
Flat bench press
Incline dumbell press
Dumbell pullovers
Dumbell flyes
Deadlifts
Barbell rows
Day 4-Shoulders
Barbell presses
Dumbell Press
Side Lateral Raises
All are done in sets of 4, 10 reps each
Abs everyday