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Contacto
Fernando Antonio
E-mail: altorendimiento@live.com
Training routine #7
| training routine #7 |
| CYCLE: Four Day Split, Three Days Off LEVEL: Intermediate To Advanced GOAL: Overall Physique |
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| Monday: Chest/Biceps/Calves Chest • Flat Bench Presses: 5 Sets x 8 Reps • Incline Dumbbell Presses: 4 Sets x 8 Reps • Flat Dumbbell Flyes: 3 Sets x 8 Reps • Close Grip Bench Presses: 4 Sets x 8 Reps Biceps • Straight Barbell Curls: 4 Sets x 8 Reps • Close EZ Bar Curls: 4 Sets x 8 Reps Calves • Standing Calf Raises: 4 Sets x 12 Reps • Seated Calf Raises: 4 Sets x 12 Reps |
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| Tuesday: Legs/Abs Legs • Squats: 5 Sets x 8 Reps • Leg Presses: 4 Sets x 8 Reps • Stiff-Legged Deadlifts: 4 Sets x 8 Reps • Leg Extensions: 4 Sets x 8 Reps • Leg Curls: 4 Sets x 8 Reps Abs • Straight Leg Lifts: 4 Sets x 12 Reps • Bent Knee Leg Lifts: 4 Sets x 12 Reps • Incline Sit-Ups: 4 Sets x 12 Reps |
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| Wednesday: OFF |
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| Thursday: Back/Calves Back • Cable Pulldowns: 4 Sets x 8 Reps • Reverse Barbell Rows: 4 Sets x 8 Reps • Dumbbell Rows: 4 Sets x 8 Reps • Barbell Shrugs: 4 Sets x 8 Reps • Rear Shrugs: 3 Sets x 8 Reps Calves • Standing Calf Raises: 4 Sets x 12 Reps • Seated Calf Raises: 4 Sets x 12 Reps |
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| Friday: OFF |
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| Saturday: Shoulders/Triceps/Abs Shoulders • Rear Military Presses: 5 Sets x 12 Reps • Front Military Presses: 5 Sets x 12 Reps • Bent-Over Laterals: 4 Sets x 12 Reps Triceps • Nose Breakers: 4 Sets x 8 Reps • Dips: 4 Sets x 8 Reps • Tricep Pushdowns: 4 Sets x 8 Reps Abs • Straight Leg Lifts: 4 Sets x 12 Reps • Bent Knee Leg Lifts: 4 Sets x 12 Reps • Incline Sit-Ups: 4 Sets x 12 Reps |
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| Sunday: OFF |