HEY BROTHA, I AM IN THE SAME BOAT AS YOU RIGHT NOW. I CAN'T GET TO THE GYM AS OF LATE CAUSE I HAVE FOUR KIDS. BUT I CAN GET A GREAT PUMP AT HOME WITH MY BENCH,BARBELL, AND DUMBELLS. THIS IS WHAT MY WEEK LOOKS LIKE.
MON:CHEST&TRICEPS&DELTS
DUMBELL OR PLATE BUTTERFLYS X 5 SETS TO FAILURE
REG GRIP BENCH PRESS X 3 SETS TO FAILURE
PUSHUPS X 5 SETS TO FAILURE
BENCH DIPS X 3 SETS TO FAILURE
DUMBELL OR PLATE SIDE RAISES X 3 SETS TO FAILURE
FRONT DUMBELL OR PLATE RAISES X 3 SETS TO FAILURE.
TUES: ABS
WORK YOUR ABS YOU LAZY BASTARD!!!!!!!!!!!!!!!!!!!!
WED: LEGS
SQUATS X 3SETS 6,8,10
LUNGES X 3SETS TO FAILURE (USE YOUR BARBELL)
STEP UP SIDE LUNGES X 5 SETS TO FAILURE
BARBELL CALF RAISES X 3SETS TO FAILURE
THURS: REST
FRIDAY:LATS,BICEPS,TRPS
BENT OVER BARBELL ROWS X3 SETS TO FAILURE
DUMBELL OR PLATE SIDE ROWS X5 TO FAILURE
BARBELL CURLS WIDE GRIP X 3 SETS TO FAILURE
REVERSE BARBELL CURLS REG GRIP X 3SETS TO FAILURE
SHRUGS WITH BARBELL UNTIL YOU CAN NO LONGER STAND THE PAIN YOU GIRLY MAN.
THIS SHOULD WORK FOR YOU FOR A WEEK. HOPE I HELPED A LITTLE BRO. GOOD LUCK!!!!!!!!
