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Workout Information

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work out 1

Description:
Type of Workout:
Muscle Gain
Days in Workout:
2
 
 

Monday

Targeted Muscle Group: Back and Biceps

Exercise Sets Reps Weight

Wide Grip Pull ups

 3 12

Pull downs (V bar)

 3 12 12-10-8 reps

Reverse grip lat pull down

 3 12 12-10-8 reps

Seated under hand grip rows

 3 12 12-10-8 reps

Alternating Hammer curl

 3 10 12-10-8 reps

Incline bicep curl

 3 12 12-10-8 reps

Isolation Curl

 2 12 12-10-8 reps

Close Grip Pulls ups

 3 0 failure

Crucifix curls

 3 0 12-10-8 reps
 
 
 

Tuesday

Targeted Muscle Group: Triceps and Traps

Exercise Sets Reps Weight

Tricep Close Grip on smith machine

 3 0 10-12 reps

One Arm Overhead Dumbbell Extension

 3 0 8-12 reps

tricep kick back on incline bench

 3 0 8-12 reps

over head tricep ext with straight bar

 3 0 8-12 reps

single arm tricep ext. with rope

 3 0 8-12 reps

smith machine shrugs

 4 12

dumbell shrugs

 4 10
 
 
 
  • Date Posted: 12/02/2009
 
 
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