For this routine, the idea is to pick a weight that you can do for no more than 10 repetitions for your first set. You should fail at 10.
As you progress through your sets, that number will naturally fall from 10 to 8 and so on.. (rest 1 minute between each set)
The workout routine will look like this...
With every exercise in this routine, you will be doing 4 sets. Example: 10 reps, 8 reps, 6 reps, 4 reps.
Day 1: Chest and Biceps
Flat fly
Incline fly
Flat dumbbell press
Incline dumbbell press
Biceps
Incline dumbbell curl
hammer dumbbell curl
lying dumbbell curl
alternate dumbbell curl
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Day 2: Off
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Day 3: Back and Triceps- with hand wraps
pull up
Bench dips
bent over rows
One arm lying dumbbell triceps extension
T-bar rows
Seated Overhead Barbell Triceps Extension
Pullover
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Day 4: off
Related Pages:
More Workout Routines
Latest Muscle Building Pages
Top Weight Lifting Exercises With Pictures
Muscle Building Articles
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Day 5: Legs and shoulders- with back support belt.
Dead lifts
Squats
shoulder barbell press
side lateral raise
dumbbell shoulder press
shoulder row
One legged calve raise
200 repetitions of Abs..
Crunches- 4x25
Sit-ups- 4x25
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Day 6: off
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Repeat Day 1
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Each workout day shouldn't take any longer than 60 minutes of total workout time.
Make sure to keep an even pace throughout the entire workout.
Sometimes it's useful to have a watch or a clock handy, to be sure that you aren't resting for too long between sets.
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