MuscleDog.com - Connecting you to a better body!

current workout

Description:

day 1 power chest endurance back flat benchpress 5 X 4 to 8 deadlift 3 X 15 to 25 closegrip bench 5 X 4 to 8 lat pull down 3 X 15 to 20 incline DB 5 X 4 to 8 DB row 3 X 15 to 20 an arm flat fly 5 X 12 wide grip pullups 50 total 20 min ab circuit 40 min cardio day 2 arm day DB curls 5 X 6 to 15 an arm skull crushers 5 X 6 to 15 ez curl 5 X 6 to 15 rope pull down 5 X 6 to 15 undergrip pullups 50 total drips 100 total cable curls 5 X 6 to 15 kick backs 5 X 6 to 15 20 min ab circuit 40 min cardio day 3 power legs endurance shoulders squats 5 X 4 to 8 push press 3 X 15 to 25 leg press 5 X 4 to 8 seated DB shoulder press 3 X 15 to 25 quad extension 5 X 4 to 8 lat raise 3 X 15 to 25 ham curl 5 X 4 to 8 reverse fly 3 X 15 to 25 20 min ab circuit 40 min cardio day 4 power back endurance chest deadlift 5 X 4 to 8 flat benchpress 3 X 15 to 25 lat pull down 5 X 4 to 8 closegrip bench 3 X 15 to 25 DB row 5 X 4 to 8 incline DB 3 X 15 to 25 pullups 50 total DB fly 5 X 10 20 min ab circuit 40 min cardio day 5 arm day DB curls 5 X 6 to 15 an arm skull crushers 5 X 6 to 15 ez curl 5 X 6 to 15 rope pull down 5 X 6 to 15 undergrip pullups 50 total drips 100 total cable curls 5 X 6 to 15 kick backs 5 X 6 to 15 20 min ab circuit 40 min cardio day 6 power shoulders endurance legs push press 5 X 4 to 8 squats 3 X 15 to 25 seated DB shoulder press 5 X 4 to 8 leg press 3 X 15 to 25 lat raise 5 X 10 quad extension 3 X 15 to 25 reverse fly 5 X 10 ham curl 3 X 15 to 25 20 min ab circuit 40 min cardio day 7 full rest

Type of Workout:

Muscle Gain

Days in Workout:

1

 

• Monday

• Date Posted: 01/26/2012