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- Jul 30, 2002
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Here is a routine that i've been doin for the last month and a half,
DAY 1
Bench press 4x12-6
incline press 4x12-6
flyes 4x12-6
Dips 4x12-6
Kick backs 4x12-6
Crunches 4x20-25
rev. crunches 4x20-25
DAY 2
Lateral raises 4x12-6
Upright rowes 4x12-6
Lat pulldowns 4x12-6
Seated rowes 4x12-6
Back extensions 4x12-6
Incline curls 4x12-6
Preacher curls 4x12-6
DAY 3
rest
DAY 4
Squats 4x12-6
Leg press 4x12-6
Deadlifts 4x12-6
Leg curls 4x12-6
Standing calves 4x20-12
Sitting calves 4x20-12
DAY 5
As day 1
I've been using this routine to try and get strenght and gain power..
DAY 1
Bench press 4x12-6
incline press 4x12-6
flyes 4x12-6
Dips 4x12-6
Kick backs 4x12-6
Crunches 4x20-25
rev. crunches 4x20-25
DAY 2
Lateral raises 4x12-6
Upright rowes 4x12-6
Lat pulldowns 4x12-6
Seated rowes 4x12-6
Back extensions 4x12-6
Incline curls 4x12-6
Preacher curls 4x12-6
DAY 3
rest
DAY 4
Squats 4x12-6
Leg press 4x12-6
Deadlifts 4x12-6
Leg curls 4x12-6
Standing calves 4x20-12
Sitting calves 4x20-12
DAY 5
As day 1
I've been using this routine to try and get strenght and gain power..