Ok meant to post my workouts before, but takes a while to wr..
Added 2017-10-07 05:41:43 +0000 UTCOk meant to post my workouts before, but takes a while to write it all down. So here goes, couple notes before you read it, I do switch up the workouts to combine things like chest and triceps and back and biceps etc but this is my main best workout that I have been doing for a couple years. I also work in yoga, and cardio and I never do this workout longer than about 3 months in a row. You gotta switch it up, so when I switch out of this I usually go to P90X original. Lastly, you can also do 10-12 or 12-15 reps too if you’re not trying for size and power, if you’re looking to lean out and gain definition, go for higher reps. It never hurts to read any issue of Muscular Development magazine. Not Men’s Health or Mens Fitness. Monday- Legs 4 sets of 6-8 reps Leg extensions Squats Leg Press Calf raises Single Leg Leg Press Tuesday- Back 3/4 sets of 6-8 reps Pull Ups Wide Grip Barbell Rows Dead Lifts Cable Rows Hammer Strength High Rows Single arm Neutral Grip Lat Pulls Wednesday – Chest 3/4 sets of 6-8reps Incline Bench Press Flat Bench Press Incline Dumbbell Flys Pec Deck Incline Hammer Strength Decline Hammer Strength Thursday- Hamstrings / Calves 4 sets of 6-8 reps Leg Curls RDL’s (Romanian Dead Lifts) Hip adductors Hip abductors Step Back Lunges (10 reps per leg) Friday- Shoulders 3/4 sets of 6-8 reps Lateral raises Front raises Upright Rows Arnold Press Seated Dumbbell Military Press Hammer Strength Shoulder Press Shrugs Saturday- Biceps / Triceps 3 sets of 6-8 reps Standing Alternating Dumbbell Bicep Curls Weighted Dips (or unweighted if you're a pussy) Reverse Curls Reverse Tricep Pull downs Preacher Curls Skull Crushers
