I am going to be trying a variation of the beginer work out in this book. I like the way it hits everything twice in a week, as I recover easily and tend to feel that hitting a muscle group once a week hasn’t done much for me.
Now I am not doing the volume that Arnie sugguests cause, for one I don’t want to spend 2hrs in a gym everyday.
So this is what I plan on starting on monday see how yuou like it;
Monday: Chest & Back
Bench Press (12,10,8,6)
Inc. DB Press (8,8,8)
Cable Flies (8,8,8)
Pull Ups (12,10,8,6)
Seated Free Row (8,8,8)
1 Arm DB Row (8,8,8)
Tuesday: Shoulder, Arms
Military Press (12,10,8,6)
Bent Over Lat. (8,8,8)
Chin Ups (12,10,8,6)
Hammer Curls (8,8,8)
Dips (12,10,8,6)
Tricep Pushdowns (8,8,8)
Wednesday: Legs
Squats (12,10,8,6)
Leg Press (8,8,8)
Leg Ext (8,8,8)
Ham. Curls (12,10,8,6)
Stand Calf (12,12,12)
Ab Work to Suit
Thursday: Chest & Back
Inc. Bench (12,10,8,6)
Dec. Bench (8,8,8)
Lying Cable Flies (8,8,8)
Seated Row (12,10,8,6)
Rev. Grip Pulldown (8,8,8)
Rev. Flies (8,8,8)
Friday: Shoulder, Arms
Behind Neck Pr. (12,10,8,6)
Lat. Raises (8,8,8)
Preacher Curls (12,10,8,6)
St. Rev. Grip Curls (8,8,8)
Close Grip Bench (12,10,8,6)
Skull Crushers (8,8,8)
Saturday: Legs
Deadlifts (8,6,6,4)
Lunges (8,8,8)
Ham. Curls (12,10,8,6)
Stand. Calf (12,12,12)
Seat. Calf (12,12,12)
Ab Work to Suit