co05
Well-known member
Member
- Joined
- Sep 5, 2008
- Messages
- 302
- Points
- 16
Here's my routine
UB 1(Heavy)
Flat Bench Press – 5x5
Chin Up – 4x8-6
Bent Over Row – 4x8-6
Military Press – 4x8-6
One arm DB Extension – 2x8
DB Curls - 2x8
LB 1 (Light)
Squat – 5x12-8
Leg Curl – 4x12-8
Unilateral Leg Press – 4x12-8
Corework
UB 2 (Light)
DB press – 5x12-10
CG Pulldown – 4x12-10
Supported DB Rows – 4x12-10
Seated DB Press – 4x12-10
One arm DB Extension – 2x8
DB curl – 2x8
LB 2 (Heavy)
Squat – 5x5
SL Deadlift – 4x8-6
OR Ham-Glute Raise
Hyperextensions – 4x10-8
Core work
I would much appreciate any advice or criticisms you have for me.
UB 1(Heavy)
Flat Bench Press – 5x5
Chin Up – 4x8-6
Bent Over Row – 4x8-6
Military Press – 4x8-6
One arm DB Extension – 2x8
DB Curls - 2x8
LB 1 (Light)
Squat – 5x12-8
Leg Curl – 4x12-8
Unilateral Leg Press – 4x12-8
Corework
UB 2 (Light)
DB press – 5x12-10
CG Pulldown – 4x12-10
Supported DB Rows – 4x12-10
Seated DB Press – 4x12-10
One arm DB Extension – 2x8
DB curl – 2x8
LB 2 (Heavy)
Squat – 5x5
SL Deadlift – 4x8-6
OR Ham-Glute Raise
Hyperextensions – 4x10-8
Core work
I would much appreciate any advice or criticisms you have for me.