sets x reps can change depending on how I feel that day. Also, exercises will prob change from time to time if I need to change things up.
Monday – Chest / Sh / Tri WEEK A
DB press 2x15 2x12 2x10
Incline 2x15 2x12 2x10
Peck deck 3x10
Overhead press 3x10
2way DB raise 3x10 front/side
Rev. Pk Dk 3x10
Dumbbell kickback 3x10
Rev grip tri ext 3x10
Glutes
Tues – Legs / Biceps
Squats 2x10 4x10
Mach. Sqt 30 20 15 10 10
Straight bar curls 3x10
Alt. DB curls 3x10
Leg ext. 3x10
Leg curl 3x10
Dirty girls 3x10 each way
Glutes
Friday – Back
Good mornings 5x5
Wide chins 60
Underhand pull 40
Neutral chin 50
Lat pull down (CG) 3x15
Glutes
Saturday – Shoulders / Biceps / Triceps
Over head BB press 4x10
2way DB raise 3x10
Rev peck deck 3x10
Upright row 3x10
Face pulls 3x15
*Straight bar curls 3x10
*Triceps pushdowns 3x10
*Alt. DB curls 3x10
*Rev. tri ext 3x10
Glutes
WEEK B
Tues – Back & legs
Wide chins 60
Underhand 40
Neutral 50
Seated cable row (CG) 3x15
Glutes
………………
Squats 10x10
Wednesday – Chest
DB Press 2x15 2x12-15 2x10-15
DB Incline 2x15 2x12-15 2x10-15
Low cable fly 4x10
Hi cable fly 4x10
Peck deck 4x10
Glutes
Thursday – Shoulders / Biceps / Triceps
Over head BB press 4x10
2way DB raise 3x10
Rev peck deck 3x10
Upright row 3x10
Face pulls 3x15
*Straight bar curls 3x10
*Triceps pushdowns 3x10
*Alt. DB curls 3x10
*Rev. tri ext 3x10
Glutes
Will also be cutting weight over the next few months. Using recipes from
http://www.musclecheffoods.org and their cook book. Sept 28th at my last powerlifting meet I weighed in at 299lbs currently at 287lbs. I'm in no real rush just looking for slow and steady. Not going to put alot of importance in the scale readings, will put more importance in fit of clothes and the mirror. A better description of what is being done is changing body composition over the next couple of months.
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