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creep
07-21-2005, 03:27 PM
:french: Well here it goes guys.

Started this week, 2 Shakes a day of N-Large 2 + proper food.

Height: 6"1
Weight: +- 170lbs

Goal - 200lbs for the big 3's.

WORKOUT (abs 2x week)

Day 1 : Chest and Back

Chest

Flat Barbell Bench Press : 2 x 6-8 reps 60lbs
Low Incline Dumbbell Press : 2 x 6-8 reps 30lbs
Dips : 2 x 6-8 reps -80 3-4 free dips

Back

Chin ups : 2 x 6-8 reps -100 Can do 3-4 free chinups
Deadlifts : 2 x 6-8 reps 40lbs
Barbell Rows : 2 x 6-8 reps 45lbs
Shrugs : 1 x 10 reps 50lbs

Day 3 : Legs

Squats : 2 x 6-8 reps
Hack Squats : 2 x 6-8 reps
Leg Curls : 2 x 6-8 reps
Straight Legged Deadlifts : 2 x 6-8 reps
Standing Calve Raises : 4 x 10 reps

Day 5 : Shoulders, Triceps and Biceps

Shoulders

Military Press in Rack : 2 x 6-8 reps 30lbs
Seated Dumbbell Press : 2 x 6-8 reps 25lbs
Standing Lateral Raises : 2 x 10 reps 15lbs

Triceps :

Narrow Grip bench Press : 2 x 6-8 reps 65 EZ bar
French Press : 2 x 6-8 reps -

Biceps :

Barbell Curls : 2 x 6-8 reps 25lbs
Hammer Curls : 1 x 6-8 reps 25lbs



Lets hope this works out!