• FreeTrainers.com Forums
• General Fitness & Exercise
• My 7 week workout

Group: General Fitness & Exercise

My 7 week workout

cheiron Posts: 1 Joined: 2006/01/12

2006/01/12, 05:44 AM Hey peeps im new here, SO HI...:) what do you think of this workout..(cardio &abs not included) 7 week workout Week 1 & 2: HEAVY Monday Flat barbell bench press 3 x 5 -8 Incline barbell bench press 3 x 5 -8 Weighted dips 3 x 5 -8 Overhead dumbbell raises 3 x 5 -8 Wed Leg Press or Squats 3 x 5 -8 Reverse leg curl 3 x 5 -8 Leg Curl 3x 5 -8 Calf Raises 1 x 100 (my thing) Barbell bicep curls 3 x 5 -8 Friday Dumbbell shoulder press 3 x 5 -8 Upright rows 3 x 5 -8 Lat pull downs 3 x 5 -8 T-bar 3 x 5 -8 Week 3, 4 & 5 GENERAL TRAINING (overload important) Monday Dumbbell press 4 x 8-12 Incline Dumbbell press 4 x 8-12 Flat flyes 3 x 8-10 Weighted dips 4 x 8-12 Skull crushes 4 x 8-12 Wed Leg Press or Squats 4 x 8-12 Dead lifts 3 x 8 -10 Leg Curl 4 x 8-12 Calf Raises 1 x 100 Barbell bicep curls 4 x 8-12 Dumbbell curls 4 x 8-12 (variations) Fri Dumbbell shoulder press 4 x 8-12 Lateral raises 4 x 8-12 Reverse flyes 4 x 8-12 Lat pull downs 4 x 8-12 T-bar 4 x 8-12 Dumbbell Shrugs 4 x 8-12 Week 6: light weights, 30 sec rest between sets Monday Flat barbell bench press 5 x 10-15 Incline barbell bench press 5 x 10-15 Flat flyes 5 x10-15 Weighted dips 5 x 10-15 Overhead dumbbell raises 5 x 10-15 Wed Leg Press or Squats 5 x 10-15 Reverse leg curl 5 x 10-15 Leg Curl 5 x 10-15 Calf Raises 1 x 100 Barbell bicep curls 5 x 10-15 Dumbbell curls 5 x 10-15 Friday Dumbbell shoulder press 5 x10-15 Upright rows 5 x10-15 Lat pull downs 5 x10-15 T-bar 5 x10-15 Week 7 week off!!!!!