"WBB Routine II
Day 1: Chest and Back
Dumbbell Incline Press 2x9-11
Close Grip Chins 2x9-11
Flat Dumbbell Flies 2x9-11
Wide Grip Pull Downs or Deadlifts 2x9-11
Decline Barbell Bench Press 2x9-11
Seated Cable Row or T-Bar Rows 2x9-11
Day 2: Legs
Leg Press 1x20
Leg Extensions 1x15
Hamstring Curl 2x9
Seated/Standing Calf Raises 2x25
(Do one of set of each)
Day 3: Biceps, Triceps, and Shoulders
Seated Dumbbell Press, Standing Dumbbell Lateral Raises, Front Dumbbell Raises
Incline or Decline Skull Crushers 2x9-11
Incline Dumbbell Curls 2x9-11
Hammer Curls 2x9-11
Abdominals to be performed on any training day.
Crunches on a decline bench 3x10
Russian Twist 2x10
1 why do inclines when the opinion on this board seems to be there is no need?
2 why so high reps? 25 for calves and 20 on squats seems extreme
3 why is day 3 in such strange order?
I was taught"(on here) that one should order the exercises in order of weight used starting heaviest.
why dips AFTER curls?