topp jimie
09-17-2012, 03:55 PM
going into week 4,gone from 208 to 213.I added 05mg ADEX eod.
MON-CHEST
InclineBp-3x12,10,8(max205)
Incline Flys-3x12,10,8,(max60)
FlatBp-3x10,8,6,(max305)
Pec Deck Flys-3x15,12,10
Push-Ups-3x10-15
TUES-BACK
BB Rows-3x10,8,6,(max185)
Seated Rows (near,mid,wide)3x12.10.8.
Lat pull-downs(wide)3x15,12,10
Pull-ups-3x8
Shugs-4x10,8,6,MAX
WED-REST
THUR-ARMS (Bi & tri)
BB Curls-4x8,10,10,12(MAX85)
Close Grip BP-3X8,10,12(MAX145)
Incline DB Curls-4x8,10,12,15(MAX20-30)
Rope Tri's-3x8,10,12
FRI-SHOULDERS & LEGS
BB Seated Press-3x10,8,6,(MAX205)
SeatedDB Press-3x8,10,12(MAX60)
Front Delts-3x10,12,15
Side Delts-3x10,12,15
Leg curls-3x8,10,12
Hammy Curls-3x8,10,12
Leg Press-3x8,10,12
I do my Ab's AFTER Each Workout,lots of them! I like doing ab's on a Medicine Ball.
I'll Switch up Reps and Sets during the workout.Keeping the muscle and Brain Guessing
Pretty much it.i'll post diet another day,but keeping PROTEIN INTAKE high is Important to Me.
MON-CHEST
InclineBp-3x12,10,8(max205)
Incline Flys-3x12,10,8,(max60)
FlatBp-3x10,8,6,(max305)
Pec Deck Flys-3x15,12,10
Push-Ups-3x10-15
TUES-BACK
BB Rows-3x10,8,6,(max185)
Seated Rows (near,mid,wide)3x12.10.8.
Lat pull-downs(wide)3x15,12,10
Pull-ups-3x8
Shugs-4x10,8,6,MAX
WED-REST
THUR-ARMS (Bi & tri)
BB Curls-4x8,10,10,12(MAX85)
Close Grip BP-3X8,10,12(MAX145)
Incline DB Curls-4x8,10,12,15(MAX20-30)
Rope Tri's-3x8,10,12
FRI-SHOULDERS & LEGS
BB Seated Press-3x10,8,6,(MAX205)
SeatedDB Press-3x8,10,12(MAX60)
Front Delts-3x10,12,15
Side Delts-3x10,12,15
Leg curls-3x8,10,12
Hammy Curls-3x8,10,12
Leg Press-3x8,10,12
I do my Ab's AFTER Each Workout,lots of them! I like doing ab's on a Medicine Ball.
I'll Switch up Reps and Sets during the workout.Keeping the muscle and Brain Guessing
Pretty much it.i'll post diet another day,but keeping PROTEIN INTAKE high is Important to Me.