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I made new workout plan today... :

Day 1 :

Arms : Dumbbell curls 3 X 6 / 3 x 12

Ez bar curls 3 X 5 / 3 x 10

Overhead barbell curl 3 X 5 / 3 x 10

Triceps Pushdown (Rope Attachment) 3 X 5 / 3 x 10

Skull crushers 3 X 5 / 3 x 10

Seated Palm Up Barbell Wrist Curl 4 X 5 / 3 x 12

Abs : Ab Crunch Machine 3 X 6 / 3 x 12

Ab crunches with " ab trimmer " 2 X 20

Knee / Hip Raise On Parallel Bars 2 X 20

Day 2 :

Legs : Barbell Full Squat 3 X 5 / 3 x 10

Leg press 3 X 6 / 3 x 10

Leg Extensions 3 X 6 / 3 x 10

Leg Extensions 3 X 6 / 3 x 10 ( i am not from america so i am not sure about the name, but u do it from up to down.

Seated Calf Raise 4 X 5 / 4 x 10

Back : Underhand Cable Pulldowns 3 X 6 / 3 x 10

Elevated Cable Rows 3 X 6 / 3 x 10

T-Bar Row 3 X 6 / 3 x 10

Weighted Back Extensions 2 X 20

Day 3 : rest...:food-snacking:

Day 4 : I do the day 1 :dunnodude:

Day 5 :

Chest : Bench press 4 X 6 / 3 x 10

Barbell Incline Bench Press 3 X 5 / 3 x 10

Pec deck 3 x 6 / 3 x 10

Cable crossover 3 x 6 / 3 x 10

Shoulders : Barbell Shoulder Press 4 x 5 / 3 x 12

Bent Over Dumbbell Rear Delt Raise 3 X 5 / 3 X 10

Dumbbell Shoulder Press 3 X 6 / 3 X 10

Dumbbell Shrug 4 X 5 / 3 X 10

Day 6 : rest...:food-snacking:

And then start this same shit again...

Plz can u give some advices or opinion about this...? :eek5nono: And i want do abs and arms 2 times because i have only 14 inch bi`s so... and i have six pack but it wont be there if u dont do abs 2 times per week...