its summer and i'm headin back to the ranch. only i don't wanna lose any muscle while i'm there and i wanna stay even. my job works a few bodyparts well enough to just skip em so i ain't gonna worry about that. then it works a few area's of a muscle hard enough to skip it. like it works the lower back but not the upper. and it works the hamstrings and glutes but not much on the quads. and it hits the bi's enough i only need a few sets to burn em up and they'll grow like weeds.
so here's what i'm doing. after work each night i head to the bunk house and do a lil training. grab a shower eat and head back to the ranch.
bent over bb rows over hand grip for four sets.
four sets of wide grip chins.
3 sets of barbell shrugs and 3 sets of dumbells
day 2 db flat press for 3 sets
db incline for 3
db flyes for 3 at each flat and incline
day 3 wide stance squats for 4 sets
walking lunges for 3 and 3 sets leg extensions
day 4 shoulders and triceps
seated db shoulder press 3 sets
front raises 3 sets
and incline rev. flyes(not sure the name) for 3 sets
rope pressdowns for 3 sets skullcrushers for 3 sets(or weighted bench dips)
day 5 is just biceps
barbell curl for 3 and db hammers for 3.
the rest of my body gets hit really well in workin so i don't need to really train it i just gotta train like this to keep a balance in my physique. i didn't figure i'd throw ab training in there but i do it anyhow. but its going great i've put on about a pound of muscle in the last 3 weeks and i'm still growing.
