More to come soon.ROUTINES
Most of the following routines use the pyramid training technique. This involves starting the first set doing 12-16 reps. Then reducing the reps, 12,10,8,6 after each set. This works the muscle to exhaustion and gives maximum pump.
ROUTINE 1
The last exercise in each group should be a drop set. ( Reduce the weight slightly with each set )
CHEST.
Bench press (four sets 12,10,8,6), Inclined dumbell press.
SHOULDERS.
Seated dumbell press, Lateral raises, Reverse pec deck.
BACK.
Lateral pull downs, Seated cable row, Straight leg dead lift.
BICEPS.
Barbell curls, Alternate dumbell curls, one armed preacher curls.
TRICEPS.
Press downs, Lying cable press downs, Rope press downs.
LEGS.
Leg presses, Hack squats, Leg extensions, Leg curls.
ABS.
Hanging knee lifts, Cable crunches, Knee lifts on bench, Inclined bench leg lifts.
More to come soon.