master p's theater

[jmoss]

Routine:Modified WBB1

Day 1 : Chest and Back

Chest

Flat Barbell Bench Press : 2 x 6-8 reps
Low Incline Dumbbell Press : 2 x 6-8 reps
Dips : 2 x 6-8 reps

Back

Chin ups : 2 x 6-8 reps
Lever Deadlifts : 2 x 6-8 reps
Seated High Rows : 2 x 6-8 reps
Dumbell Shrugs : 1 x 10 reps

Day 2 : OFF

Day 3 : Shoulders, Triceps and Biceps

Shoulders

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

Triceps :

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

Biceps :

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


Day 4 : OFF


Day 5 : OFF


Day 6 : Chest and Back

Chest

Flat Barbell Bench Press : 2 x 6-8 reps
Low Incline Dumbbell Press : 2 x 6-8 reps
Dips : 2 x 6-8 reps

Back

Chin ups : 2 x 6-8 reps
Lever Deadlifts : 2 x 6-8 reps
Seated High Rows : 2 x 6-8 reps
Dumbell Shrugs : 1 x 10 reps

Day 7: Shoulders, Triceps and Biceps

Shoulders

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

Triceps :

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

Biceps :

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

2 days rest after 2 sessions how does this look?

[jmoss]

forgot to write down what i did on day one so heres day 3


Day 3 : Shoulders, Triceps and Biceps

Shoulders

Dumbell Military Press : 2 x 6-8 reps(35)
Seated Dumbbell Press : 2 x 6-8 reps(25)
Standing Lateral Raises : 2 x 10 reps(20) moved to 15 on last set :(


Triceps :

Lever Narrow Grip bench Press : 2 x 6-8 reps(80)
Dumbell Tricep Extension : 2 x 6-8 reps (25)

Biceps :

Barbell Curls : 2 x 6-8 reps(30)
Hammer Curls : 1 x 6-8 reps (30)

[getfit]

umm, where's leg day?

[getfit]

please focus on lower body work as you do upper

[jmoss]

i have no cartilige in my right knee and it pops when i flex it doctors order for me not to mess with my legs

[getfit]

i didn't know that

[jmoss]

yup do u think i will be getting enough rest with this routine? also i have decided to give up nicotine lol

[getfit]

how long have you been doing this routine?

[jmoss]

a week

[jmoss]

march 25th 06 chest and back day

Chest and Back

Chest

Flat Barbell Bench Press : 2 x 6-8 reps (185)
Low Incline Dumbbell Press : 2 x 6-8 reps (35)
Dips : 2 x 6-8 reps (felt good)

Back

Chin ups : 2 x 6-8 reps( i could only do 1 after benching and db work)
Back Extension : 2 x 6-8 reps (180)
Seated High Rows : 2 x 6-8 reps (80)
Dumbell Shrugs : 1 x 10 reps (60)

was done in like 35 mins am i going to fast?

[getfit]

going to fast in what?

[getfit]

if you're done in 35 mins then you're done.

[McIrish]

I'm with Getfit - if you're resting adequately between sets (in the general range of 2-3 minutes), when you're done, you're done. You can stay around and waste some time if you really want to.