PDA

View Full Version : just keep track of my crap



pei
04-26-2005, 11:56 PM
i go by a pretty basic push/pull routine, with supersets of opposing muscle groups as frequent as possible.

Day 1:
Bench press pyramids 185 x 8, 195 x 8 , 205 x 8, 220 x 7, 230 x 5
Seated cable row 3 sets 100 x 12
One arm tricep extension 3 sets 60 x12
Bicep bar curl 3 sets 70 x12
skullcrushers 3 sets 70 x12
Pull-ups 3 sets of 10
Shoulder press 3 sets 115 x12
Flat chest fly/cable crossover not really sure yet

Day 2:
Squat 3 sets 180 x12
One leg inverted squat 3 sets 180 x12
Standing calf raises 3 sets 90 x12
Weighted incline situps 3 sets with 25lb x25
Oblique leans 3 sets with 25lb x12

Day 3:
Incline chest fly 3 sets 35 x 12
Decline press 3 sets 185 x 10
Upright row 3 sets 70 x 12
One arm tricep extension 3 sets 60 x12
Bicep dumbbells 3 sets 25 x12
Skull-crushers 3 sets 70 x12
Shoulder fly 3 sets 15 x12
Ab crunch circuit around 200-250 total

IZich
04-26-2005, 11:59 PM
looking good.