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Fernando Antonio
E-mail: altorendimiento@live.com
Training routine #11
LEVEL: Intermediate GOAL: Mass Gain Monday: Back/Biceps/Abs Back Front Pulldowns: 4 sets x 8-15 reps Barbell Rows: 4 sets x 6-12 reps Dumbbell Rows: 3 sets x 10-12 reps Dumbbell Pullovers: 3 sets x 8-12 reps Hyperextensions: 3 sets x 12 reps Biceps Preacher Curls: 4 sets x 8-15 reps Incline DB Curls: 3 sets x 8-12 reps Cable Curls: 3 sets x 10-15 reps Abs Machine Crunches: 4 sets x 25 reps Tuesday Chest, Triceps Chest Incline Barbell Press: 4 sets x 6-12 reps Flat Dumbbell Press: 3 sets x 6-12 reps Decline Dumbbell Flyes: 3 sets x 10-12 reps Cable Crossovers: 3 sets x 15 reps Triceps Cable Pushdowns: 4 sets x 10-15 reps Skullcrushers: 4 sets x 8-12 reps Overhead Dumbbell Extensions: 3 sets x 8-12 reps Wednesday: Off |
Quads/Hams/Calves Quads Squats: 5 sets x 6-20 reps Hack Squats: 3 sets x 12-15 reps Leg Extensions: 3 sets x 15-20 reps Hamstrings Stiff Legged Deadlifts: 4 sets x 10-15 reps Standing Unilateral Leg Curls: 4 sets x 10-15 reps Calves Leg Press Calf Raises: 4 sets x 15-25 reps Seated Calf Raises: 4 sets x 12-15 reps Friday Delts/Traps/Abs Delts Seated Dumbbell Military Press: 4 sets x 8-12 reps Side Dumbbell Lateral Raises: 4 sets x 10-15 reps Bent Cable Rear Delt Raises: 3 sets x 10-15 reps Front Dumbbell Raises: 3 sets x 10-12 reps Traps Barbell Shrugs: 4 sets x 8-12 reps Dumbbell Shrugs: 4 sets x 12 reps Abs Decline Bench Crunches: 4 sets x 15 reps Saturday: Off Sunday: Off |