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2004/08/27, 06:33 PM
monday-chest
decline bench press-12,10,8,6
decline dumbel press- 4 sets of 10
decline flyes-4 sets of 10
flat bench press-(pyramid sets) 16, 12, 8 ,4, 1 rep max
flat dumbel press- 4 sets of 10
flyes- 4 sets of 10
incline bench press-16, 12, 8 ,4
incline flyes-4 sets of 10
incline dmbel press-4 sets of 10
tues- legs
squats (pyrmid sets)- 16, 12, 8 ,4
leg press- 4 sets of 10
calf raises- 4 sets of 50
seated calf raises- 4 sets of 50
leg extension- 4 sets of 15
machien leg curls- 4 sets of 10
wed-arms
harmer curls- 4 sets of 10
standing barbell curls-4 sets of 10
cheat curls-4 sets of 10
close grip press-4 sets of 15
lying tricep extentions- 4 ste of 10
skull crushers-4 sets of 10
wrist curls- as manny as u cna do until failure 4 times
thursday-back and shoulders
power srugs-4 sets of 20
bent over barbell rows- 4 sets of 10
deadlifts- 4 sets of 10
one arm rows- 4 sets of 10
we keep repeating this until sunday that is our off day
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2004/08/27, 07:56 PM
Either you are spending well over an hour in the gym for these workouts, or you are rushing through without doing them properly. After about 12 sets (3 separate exercises) per muscle group of going to failure, you should not have enough in you to continue that muscle. You should also complete your workout within 30 - 45 minutes and not to exceed an hour. For example, instead of trying to do every single chest exercise you can think of in one day, try alternating between different exercises each week. A good example would be to do barbell presses one week and dumbbell presses the next. Or go further than that and do incline barbell presses, flat dumbbell presses, then incline dumbbell presses. Mix it up. Good luck! :)
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Seeking out motivation does not motivate you to seek out results.
- Paul
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