http://forum.lowyat.net/ Thu, 18 Jun 2026 15:36:11 +0800 FeedCreator 1.7.2 http://forum.lowyat.net/topic/449051 <b><u><span style='color:red'><span style='font-size:8pt;line-height:100%'><span style='font-size:14pt;line-height:100%'>Tuesday: Chest &amp; Biceps</span></span></span></u></b><br /><br />Flat Barbell Bench Press: 4 Sets X 10 , 8 , 8 , 8<br /><br />Barbell Curls: 4 Sets X 10 , 8 , 8 , 8<br /><br />Wide Grip Barbell Bench Press: 4 Sets X 10 , 8 , 8 , 8<br /><br />EZ Bar Preacher Curls: 4 Sets X 10, 8 , 8 , 8<br /><br />Incline Barbell Bench Press: 4 Sets X 10 , 8 , 8 , 8<br /><br />Dumbbell Preacher Curl: 2 Sets X 10, 8<br /><br />Decline Barbell Bench Press: 4 Sets X 10 , 8 , 8 , 8<br /><br /><br />Finishing Sets: <br /><br />Flat Dumbbell Press: 1 Sets till Failure<br /><br />Super Sets with;<br /><br />Incline Dumbbell Press: 1 Sets till Failure<br /><br />Rest 1 minute:<br /><br />Incline Dumbbell Flies: 1 sets till Failure<br /><br />Super set with;<br /><br />Standing Alternate Dumbbell Concentration Curl: 1 Sets till Failure<br /><br /><br /><br /><br /><br /><br /><br />[addedon]April 28, 2007, 11:37 am[/addedon]<b><u><span style='color:red'><span style='font-size:8pt;line-height:100%'><span style='font-size:14pt;line-height:100%'>Thursday: Shoulders, Traps &amp; Legs</span></span></span></u></b><br /><br />Barbell Squat: 3 Sets x 8 <br /><br />Barbell Shrugs: 3 Sets X 10<br /><br />Seated Dumbbell Press: 4 Sets X 10, 8, 8, 8<br /><br />Leg Curl Machine (Quadriceps): 3 Sets X 10 , 8 , 8<br /><br />Side Laterals: 4 Sets X 10 , 8 , 8 , 8<br /><br />Lying Leg Curl ( Hamstrings) : 3 Sets X 10 , 8 , 8<br /><br />Back Laterals: 4 Sets X 10 , 8 , 8 , 8<br /><br />Standing Dumbbell Calves Raise: 2 Sets X 10<br /><br />(SFMP) Seated Front Military Press: 2 Sets X 10 , 8<br /><br />(SBMP) Seated Back Military Press: 2 Sets X 10 , 8 <br /><br />Right after SBMP, with no rest in between, SFMP: 1 Set till Failure<br /><br />[addedon]April 28, 2007, 11:54 am[/addedon]<b><u><span style='color:red'><span style='font-size:14pt;line-height:100%'><span style='font-size:8pt;line-height:100%'><span style='font-size:14pt;line-height:100%'>Friday: Back, Triceps, &amp; Abs</span></span></span></span></u></b><br /><br />Dips: 4 Sets X 10, 8 , 8 , 8<br /><br />Barbell Row: 4 Sets X 10 , 8 , 8 , 8<br /><br />Close Grip Barbell Bench Press : 4 Sets X 10 , 8 , 8 , 8<br /><br />(WGPD) <b><span style='color:red'>W</span></b>ide <b><span style='color:red'>G</span></b>rip <span style='color:red'><b>P</b></span>ull <span style='color:red'><b>D</b></span>own: 4 Sets X 10, 8 , 8 , 8<br /><br />Crunches: 4 Sets X 40<br /><br />Cable Row: 4 Sets X 10, 8 , 8 , 8<br /><br />Triceps Dumbbell Overhead Extension: 2 Sets X 10 , 8<br /><br />(CGPD) <b><span style='color:red'>C</span></b>ide <b><span style='color:red'>G</span></b>rip <span style='color:red'><b>P</b></span>ull <span style='color:red'><b>D</b></span>own: 4 Sets X 10, 8 , 8 , 8<br /><br />Dead lifts: 3 Sets X 8<br /><br />Finishing Sets:<br /><br />WGPD: 1 Sets to Failure<br /><br />Superset with;<br /><br />Triceps Dumbbell Overhead Extension: 1 Sets to Failure<br /><br />[addedon]April 28, 2007, 11:58 am[/addedon]I will be SUPER GLAD if you guys can pinpoint the weakness of my workout routine.<br /><br /> <!--emo&:)--><img src='http://static.lowyat.net/style_emoticons/default/smile.gif' border='0' style='vertical-align:middle' alt='smile.gif' /><!--endemo--> Unlimited Member Workout Journals Sat, 28 Apr 2007 11:28:04 +0800