Thursday, July 16, 2009
July 16, 09 Routine Idea
So here is my routine for the next three months. On month 1 it will be 2 sets to failure on 3-5 reps. Month 2 will be 3 sets for 6-8 reps, and month 3 sets will be 4 sets for 8-10 reps.
On week 4, 8, and 12 it will be 4 sets for 15-30 repetitions. The days may vary if things come up by adjusting a day one way or the other.
Monday:
Incline Bench
Bench
Decline Bench
Incline Flye
Close Grip Bench
Tricep Press-down
Tricep Extension
Wednesday:
Squat
Leg Press
Straight Leg Dead Lift
Leg Curl
Standing Calf Raise
Seated Lateral Raise
Upright Row
Revers Flye
Barbell Shrug
Friday:
Deadlift
Bent-Over Row
Wide-Grip Pulldown
Seated Row
EZ Bar Curl
Hammer Curl
Incline DB Curl
Reverse Wrist Curl
Wrist Curl
On week 4, 8, and 12 it will be 4 sets for 15-30 repetitions. The days may vary if things come up by adjusting a day one way or the other.
Monday:
Incline Bench
Bench
Decline Bench
Incline Flye
Close Grip Bench
Tricep Press-down
Tricep Extension
Wednesday:
Squat
Leg Press
Straight Leg Dead Lift
Leg Curl
Standing Calf Raise
Seated Lateral Raise
Upright Row
Revers Flye
Barbell Shrug
Friday:
Deadlift
Bent-Over Row
Wide-Grip Pulldown
Seated Row
EZ Bar Curl
Hammer Curl
Incline DB Curl
Reverse Wrist Curl
Wrist Curl
Labels: Chicano Chingon, Chicano Maximus, Routine
