dfresh-WORKOUT ROUTINE!!

[wes]

Here ya` go dude.........any questions,just ask,but please be patient if I don`t answer immediately.  


Week # 1:

Mon.- Quads,Hams.Calves:

Squats:
5 x 20,15,12,10,8

Hack Squat:
4 x 12,10,8,20

Leg Extensions:
3 x 12-15 ( 30 second rest periods between sets )

Lying Leg Curls:
5 x 15,10,8,6,20

Standing Calf Raise:
6 x failure,+ half reps to failure ( 30 second rest periods between sets )


Tues.- Chest,Abs,Cardio:  

Bench Press:
5 X 12,8,8,10,15 (after warmup set)

Smith Incline Press:
4 X 10,8,6,12

Flyes:
3 X 12,10,8

Crunches:
4 x 25

Treadmill= 30 minutes walking on slight incline at a good pace


Wed.- Back/Traps,Cardio:

Pulldowns:
4 x 12,10,8,12

Seated Cable Rows:
4 x 10,8,6,12

Dumbell Rowing:
4 x 10

Dumbell Shrugs:
4 X 20,12,8

Treadmill= 30 minutes walking on slight incline at a good pace


Thurs.-Shoulders,Cardio:

Seated Dumbell Press:
4 X 12,10,8,12

Lateral Raise:
4 X 10-12  ( 30 second rest periods between sets )


Bent-Over Lateral Raise:
4 X 10-12  ( 30 second rest periods between sets )


Treadmill= 30 minutes walking on slight incline at a good pace


Fri.-Arms,Cardio:

Barbell Curls:
4 X 12,10,8,6

Preacher Curls:
4 X 10,8,8,12

Skullcrushers:
5 X 20,12,10,8,12

Pressdowns:
5 X 20,15,12,10,20

Treadmill= 30 minutes walking on slight incline at a good pace


Sat.- Abs,Cardio:
Crunches:
4 X 25

Lying Leg Raise:
3 x 20

Treadmill= 30 minutes walking on slight incline at a good pace

Sun. -REST

[wes]

Week # 2:

Mon.- Quads,Hams.Calves:
Leg Press:
6 X 20,15,12,10,8,20

Hack Squat:
4 x 12 (constant weight,1 minute rest between sets)

Seated Leg Curls:
5 x 20,15,12,10,10

Standing Calf Raise:
5 X 12,10,8,12,20

Seated Calf Raise:
5 X 20  (constant weight,1 minute rest between sets)

Tues.- Chest,Back/Traps:

Dumbell Incline Press:
5 X 10,8,5,,8,12

Flyes:
4 x 12 (constant weight,30 seconds rest between sets)

V-Bar Pulldowns:
4 X 12,10,8,12

Barbell Bent-Over Rows:
4 X 10,8,6,10

Dumbell Pullovers:
3 X 12-15

Dumbell Shrugs:
3 X 20

Wed.- Abs,Cardio:
Crunches:
4 X 25

Lying Leg Raise:
3 x 20

Treadmill= 30 minutes walking on slight incline at a good pace

Thurs.-Shoulders,Cardio:

Seated Press on Smith Machine:
4 x 12,10,8,10

Lateral Raise:
4 X 10-12  ( 30 second rest periods between sets )

Bent-Over Lateral Raise:
4 X 10-12  ( 30 second rest periods between sets )


Treadmill= 30 minutes walking on slight incline at a good pace


Fri.-Arms,Cardio:

Seated Alternate DB Curls:
4 X 12,10,8,6

Standing Cable Curls:
4 x 10 (constant weight,30 second rest between sets)

Seated Triceps Extensions:
5 X 12,10,8,8,12

Triceps Dips Between Benches:
4 X failure ( 30 second rest periods between sets )

Pressdowns:
1 X failure


Sat.- Deadlifts,Abs,Cardio:

Deadlifts:
6 x 10,8,6,6,8,8Crunches:
4 x 25

Treadmill= 30 minutes walking on slight incline at a good pace

Sun.- REST

[Meso_z]

Why do you increase the reps in the end, as the sets go by?

[dfresh]

looks good brotha

[dfresh]

Why do you increase the reps in the end, as the sets go by?

im guessing as a burn out set, could be wrong tho

[wes]

Why do you increase the reps in the end, as the sets go by?

Just something I like to do and have always done.

On most exercises,I add weight each set,while obviously decreasing reps due to thew weight being heavier,once I hit my heaviest set,I drop back down to a lighter poundage and do a kind of burnout/final pump type set.

In essence, what I`m trying to do is force more blood into the muscle before I move onto the next movement.

[dfresh]

Just something I like to do and have always done.

On most exercises,I add weight each set,while obviously decreasing reps due to thew weight being heavier,once I hit my heaviest set,I drop back down to a lighter poundage and do a kind of burnout/final pump type set.

In essence, what I`m trying to do is force more blood into the muscle before I move onto the next movement.

you coulda just said "what dfresh said"

[dfresh]

btw wes do i just alternate these workouts each week.. week 1 workout, week 2 then back to week 1, etc

[wes]

btw wes do i just alternate these workouts each week.. week 1 workout, week 2 then back to week 1, etc

Yeah,I would do that.............instead of something different everyday,this will still keep things somewhat fresh.

Lots more to explain to you about this workout soon.

[wes]

you coulda just said "what dfresh said"

I`m speeding from too much fucking coffee,but yeah,you`re right! 

[dfresh]

Yeah,I would do that.............instead of something different everyday,this will still keep things somewhat fresh.

Lots more to explain to you about this workout soon.

lol ok

[dfresh]

I`m speeding from too much fucking coffee,but yeah,you`re right! 

coffee its fucking midnight here in nj haha?!

[haider]

Wes can he add Upright Rows if he changes out of the leopard panties?

[dfresh]

did them yesterday, wasnt wearing the panties tho

[tupiniskin]

Look good brah. I'll borrow ur ideas. lol

[D.O.U.P]

dfresh-WORKOUT ROUTINE, REVISED

1. Read a book that isnt just pictures

2. Stop watching the Jersey Shore

3. Read ANOTHER book

[WOOO]

dfresh-WORKOUT ROUTINE, REVISED

1. Read a book that isnt just pictures

2. Stop watching the Jersey Shore

3. Read ANOTHER book

teh funny 

[haider]

dfresh-WORKOUT ROUTINE, REVISED

1. Read a book that isnt just pictures

2. Stop watching the Jersey Shore

3. Read ANOTHER book

www.getsmart.com

you postin on the wrong website bro