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monday

05/25/2010 by shredder27

shredder27 > Workouts > monday

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monday

Description:: off season training!!! to put some serious size on!
Type of Workout:: Muscle Mass
Days in Workout:: 6

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday

Monday

Targeted Muscle Group: back,calves

Exercise	Sets	Reps	Weight
laying down leg sled calf presses	3	10	start with 2 wheeels than go up in wt.
dumbell rows using flat bench	3	10	80,90.100lbs
seated straight bar pull downs	3	10	verys
bentover barbell rows	3	10	verys
machine straight bar lat pull downs	3	10	verys
seated machine rows	3	10	verys
seated calf raises seated free/wt calf raises. slow up movement and solw pause down,than back up. 3 sets of 10,8,5 reps	3	10	whatever your strenth intails.

Tuesday

Targeted Muscle Group: chest,abs

Exercise	Sets	Reps	Weight
flat bench barbell	3	10	verys, start with warmup
incline barbell	3	10	verys
weighted dips use dip belt with wt.	3	10	verys
flat bench dumbell flys	3	10	verys
incline dumbell flys	3	10	verys
abb wheel a great movement to target lower back.shoulders,triceps.and inner core abbs.	4	15	none
straight leg lifts	4	10	none
cable crunches	3	15	120,130,140lbs
side oblique crunches	4	15	none

Wednesday

Targeted Muscle Group: quads,calves,

Exercise	Sets	Reps	Weight
barbell front squats	4	12	verys
leg extensions	3	10	verys
leg sled	3	10	verys
seated machine single leg press. using the leg sled. use one leg at a time for reps. 10 8 5. than switch and do the other leg. this is a super set burn ot excersize to push maximum blod to the heads of the quads.	3	10	heavy using precise form.if not done properly can cause joint and knee surgery
smae excersises as previous calvf workout.	0	0	same

Thursday

Targeted Muscle Group: bi's,tri's,abs

Exercise	Sets	Reps	Weight
barbell curls	3	10	verys
cable hammer curls	3	10	verys
same excersises as previous abb day switching up the ab rutines tho every abb day.	0	0	same
barbell reverse grip curls this excersise is done with your knuckes out.so when you curl upwards your knuckels touch or come close to your chest.targeting your outer head of your bicep	3	10	verys

Friday

Targeted Muscle Group: shoulders,traps

Exercise	Sets	Reps	Weight
military smith machine seated smith machine with wt.	3	10	verys
behind the head machine pull downs seated machine pull downs.	3	10	verys
standing db.front flys dumbells in front of you raisng to just above your chin. individual movements	3	10	verys
side lateral db flys. same movements as the fronts. but idividual movents to your sides	3	10	verys
heavy shrug movements!!!!!! brbell shrugs	3	10	heavy
upright rows. barbell	3	10	heavy
dumbell shrugs	3	10	heavy
rear delt movements. standing cable pulls using the cable crossovers. stand in center of cable machine take both ends of cables. cross them infront of your face to hit rear delt and upper trap area.	3	10	verys. light!

Saturday

Targeted Muscle Group: hams,calves,abs

Exercise	Sets	Reps	Weight
same as previous days	0	0	same
same as previous days	0	0	same
free wt squats	4	12	heavy
leg sled	4	12	heavy
deadlifts	4	12	heavy
goodmornings with barbell barbell behind the head bentover straight legd. and bending over half way to a 90. than back up	3	10	verys

Date Posted: 05/25/2010

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tyler22: I am trying to put on 30 pounds of muscle before my nest comp, you look huge plus you are puting on size right now for your off season, what is the best way to put on size? how are you doing it? I dont want to get to fat.

06/11/2010

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Latest Workout Entries

5 day training

monday

Workout Information

monday

Monday

laying down leg sled calf presses

dumbell rows

seated straight bar pull downs

bentover barbell rows

machine straight bar lat pull downs

seated machine rows

seated calf raises

Tuesday

flat bench barbell

incline barbell

weighted dips

flat bench dumbell flys

incline dumbell flys

abb wheel

straight leg lifts

cable crunches

side oblique crunches

Wednesday

barbell front squats

leg extensions

leg sled

seated machine single leg press.

smae excersises as previous calvf workout.

Thursday

barbell curls

cable hammer curls

same excersises as previous abb day

barbell reverse grip curls

Friday

military smith machine

behind the head machine pull downs

standing db.front flys

side lateral db flys.

heavy shrug movements!!!!!! brbell shrugs

upright rows. barbell

dumbell shrugs

rear delt movements. standing cable pulls

Saturday

same as previous days

same as previous days

free wt squats

leg sled

deadlifts

goodmornings with barbell

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