Fernando Antonio
E-mail: altorend
training routine #6 |
CYCLE: Four Day Split, Three Days Off LEVEL: Intermediate GOAL: Muscle Size |
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Monday: Chest/Biceps Chest • Bench Presses: 3 Warmup Sets • Bench Presses: 3 Sets • Incline Dumbbell Bench Presses: 3 Sets • Incline Flyes: 3 Sets Biceps: • Barbell Curls: 3 Sets • Dumbbell Curls: 3 Sets • Concentration Curls: 3 Sets |
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Tuesday: Legs • Stationary bike, 10 minutes, warm up Hamstrings • Seated Leg Curls: 3 Sets • Stiff-Leg Deadlifts: 3 Sets • One-Leg Leg Curls: 3 Sets Quads: 9 Sets • Squats: 3 Sets • Leg Presses: 3 Sets • Leg Extensions: 3 Sets |
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Wednesday: OFF |
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Thursday: Back: 18 Sets • Pullups: 3 Sets, Warmup • Barbell Rows: 3 Sets • Seated Rows: 3 Sets • One-Arm Dumbbell Rows: 3 Sets • Deadlifts: 3 Sets • Barbell Shrugs: 3 Sets |
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Friday: OFF |
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Saturday: Shoulders: 12 Sets • Dumbbell Presses: 3 Sets, Warmup • Dumbbell Presses: 3 Sets • Front Barbell Presses: 3 Sets • Bent-Over Dumbbell Laterals: 3 Sets Triceps: 9 Sets • Cable Pushdowns ("V" Bar): 3 Sets • Close-Grip Bench Presses: 3 Sets • Overhead Dumbbell Presses: 3 Sets |
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Sunday: OFF |
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