drnaphtali
Well-Known Member
- Joined
- Oct 17, 2005
- Messages
- 495
- Reaction score
- 6
Yeah that looks cool.
For interest sake, my program look as follow:
Chest:
1)Incline DB Presses
2)Incline DB Flies
3)Incline BB Close Grip Press
4)Cable Cross Over
5)Peck Deck
6)Flat BB Press on Smith Machine
I am going to add a Peck Deck as well.
Shoulders:
1)DB Shoulder Press
2)DB Arnold Press
3)Upright Rows with BB
4)Behind neck Press with BB (standing)
5)Side Lateral Raise with DB's
6)Front Raises with DB's (while performing this, I rotate the dumbbell on each rep. I.e the first rep will be done with my palm facing down, and the next rep I will rotate it 45 degrees, next rep 90 degrees, and end with the palm facing up. I then start from the start so that I do 12 reps at the end)
7)Steering Wheels (just started doing it...its a killer)
Back:
1) Chin Ups
2) Bent over BB row
3) Lat Pull Down
4) One arm BB Rows (the one where you use a bench)
5) Iso Machine
6) Cable Machine Rows
Legs:
1) Squats
2) Dead Lifts
3) Leg Press
4) Calf Raise
5) Leg Extension machine
6) Leg Curls
7) Lunges
All of the above is done with 4 sets of 10 reps each. 45-60s break between sets. 2min rest between exercises.
Abs I am not going to discuss, as these exercises generally vary.
For interest sake, my program look as follow:
Chest:
1)Incline DB Presses
2)Incline DB Flies
3)Incline BB Close Grip Press
4)Cable Cross Over
5)Peck Deck
6)Flat BB Press on Smith Machine
I am going to add a Peck Deck as well.
Shoulders:
1)DB Shoulder Press
2)DB Arnold Press
3)Upright Rows with BB
4)Behind neck Press with BB (standing)
5)Side Lateral Raise with DB's
6)Front Raises with DB's (while performing this, I rotate the dumbbell on each rep. I.e the first rep will be done with my palm facing down, and the next rep I will rotate it 45 degrees, next rep 90 degrees, and end with the palm facing up. I then start from the start so that I do 12 reps at the end)
7)Steering Wheels (just started doing it...its a killer)
Back:
1) Chin Ups
2) Bent over BB row
3) Lat Pull Down
4) One arm BB Rows (the one where you use a bench)
5) Iso Machine
6) Cable Machine Rows
Legs:
1) Squats
2) Dead Lifts
3) Leg Press
4) Calf Raise
5) Leg Extension machine
6) Leg Curls
7) Lunges
All of the above is done with 4 sets of 10 reps each. 45-60s break between sets. 2min rest between exercises.
Abs I am not going to discuss, as these exercises generally vary.
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