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Workout Information

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DOW

Description:
Type of Workout:
Muscle Mass
Days in Workout:
4
 
 

Monday

Targeted Muscle Group: Legs

Exercise Sets Reps Weight

Hamstring Curls - Partials

 3 15 Moderate

Squat

 4 12 Moderate

Hack Squat

 4 15 Moderate

Stiff Leg Deadlift

 3 15 Moderate

Sitting Calf Raises

 4 25 Light

Standing Calf Raises

 4 25 Light
 
 
 

Tuesday

Targeted Muscle Group: Chest

Exercise Sets Reps Weight

Machine Fly

 3 10 Moderate - Heavy

Dumbbell Bench Press

 3 10 Moderate - Heavy

Incline Bench Press

 3 5 Heavy

Bench Press

 3 5 Heavy

Six Ways

 3 8 Moderate - Heavy

Bent over swings

 3 30 Light

Ultra-wide Military press

 3 8 Moderate - Heavy
 
 
 

Wednesday

Targeted Muscle Group: Back

Exercise Sets Reps Weight

Meadow Rows

 3 10 Moderate - Heavy

Dumbbell Dead Stop rows

 3 10 Moderate - Heavy

Dumbbell Shrugs

 3 8 Heavy

Partial Pull Downs

 3 12 Heavy

Standing Calf Raise

 3 10 Heavy

Reverse Calf Raise

 3 10 Heavy
 
 
 

Friday

Targeted Muscle Group: Arms

Exercise Sets Reps Weight

Incline Concentration Curl

 3 10 Heavy

Cross-body Hammer Curl

 3 10 Heavy

Barbell Curl

 3 8 Heavy

Rope Pushdown

 3 10 Heavy

Weighted Dips

 3 10 Moderate

Incline Skull Crushers

 3 10 Heavy
 
 
 
  • Date Posted: 07/29/2011
 
 
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Comments

llulko: awesome work out.. it looks like your goal is to build muscle mass..
 
What is your diet like? 
 
Do  you take an supplements?
 
Anything for pre wor post wokrout?
 
have you ever tried doing more then one body part a day?
  • 08/01/2011
 
 
 
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