Whats up fellas. I GUESS YOU MIGHT SAY I AM AN INTERMEDIATE oops caps, im not deleting that, anyways… Im looking for some help with finding a good squat rack. Here are 2 that i am thinking of purchasing. The 1st link is a Gold’s Gym XRS 20 Bench the second is a Gold’s Gym XR 10.
http://www.walmart.com/catalog/product.do?product_id=5280822
http://www.walmart.com/catalog/product.do?product_id=4303563
I own this machine, also a dumbell set with a bench.
http://www.walmart.com/catalog/product.do?product_id=3999315
its pretty decent but i feel the need for some power squats etc.
Here is my routine i started today if it helps.
Monday - Chest
* Dumbbell Bench Press 4 sets of 8 reps
* Incline Dumbbell Bench Press 3 sets of 12 reps
* Decline Barbell Bench Press 3 sets of 6 reps
* Flat Dumbbell Bench Flyes 3 sets of 15 reps
Tuesday - Quads & Hamstrings
* Barbell Full Squats 4 sets of 8 reps
* Leg Press 3 sets of 12 reps
* Straight Legged Deadlift 3 sets of 12 reps
* Leg Curls 3 sets of 15 reps
* Leg Extensions 3 sets of 15 reps
Wednesday - Biceps & Triceps
* Barbell Curls 3 sets of 8 reps
* Dumbbell Extensions 3 sets of 8 reps
* Dumbbell Hammer Curls 3 sets of 12 reps
* Cable Triceps Pushdown 3 sets of 20 reps
* Cable Curls With Straight Bar 2 sets of 15 reps
* Parallel Bar Dips 2 sets to failure
Thursday - Shoulders & Traps
* Barbell Military Press 4 sets of 8 reps
* Dumbbell Military Press 3 sets of 12 reps
* Barbell Upright Rows 3 sets of 8 reps
* Lateral Dumbbell Raises 3 sets of 15 reps
* Front Plate Raises 3 sets of 8-12 reps
* Barbell Shrugs 4 sets of 6 reps
Friday - Back
* Wide Grip Pull Downs 3 sets of 12 reps
* Bent Over T-Bar Rows 4 sets of 8 reps
* Barbell Rack Pulls 4 sets of 4 reps
* Seated V-Bar Cable Rows 3 sets of 12 reps
Got this from another body building site its a routine for mesomorphs. (dont know if its against the rules to post other bodybuilding sites yet)
Ok thanks for reading, later bros.