big in vegas
MuscleChemistry Registered Member
Day 1
Bench 1x12, 1x10, 1x8, 1x6 dropset
Incline 2x12
Standing Military 1x12, 1x10, 1x8
Side Laterals 1x16, 1x12, 1x8 dropset
Rear Delt Swings 2x30
Concentration Curls 1x10, 2x8 dropset
EZ Bar 3x12
Day 2
Squat 1x12, 1x10, 2x8 dropset
Stiff Leg Deads 1x12, 1x10, 2x8 dropset
Weighted chins 1x16, 1x12, 2x8
Smith Machine Rows 3x10 dropset
Shrugs 1x16, 1x12, 2x10 dropset
Narrow Grip Bench 1x12, 1x10, 2x8
Cable Press Downs 3x12 dropset
Calves 3x12
Day 3
Weighted Dips 1x16, 1x12, 2x8 dropset
Incline 2x12
Upright Rows 1x12, 1x10, 1x8 dropset
Face Pulls 1x20, 1x16
Hammer Curls 1x12, 1x10, 1x8 dropset
Concentration Curls 2x12
Day 4
Deads 1x12, 1x10, 1x6
Superset Leg Curls and Extensions 2x12
Weighted chins 3x12
One Arm Rows 1x12, 1x10, 2x8
Shrugs 1x12, 1x10, 2x8 dropset
Calves 3x20
Bench 1x12, 1x10, 1x8, 1x6 dropset
Incline 2x12
Standing Military 1x12, 1x10, 1x8
Side Laterals 1x16, 1x12, 1x8 dropset
Rear Delt Swings 2x30
Concentration Curls 1x10, 2x8 dropset
EZ Bar 3x12
Day 2
Squat 1x12, 1x10, 2x8 dropset
Stiff Leg Deads 1x12, 1x10, 2x8 dropset
Weighted chins 1x16, 1x12, 2x8
Smith Machine Rows 3x10 dropset
Shrugs 1x16, 1x12, 2x10 dropset
Narrow Grip Bench 1x12, 1x10, 2x8
Cable Press Downs 3x12 dropset
Calves 3x12
Day 3
Weighted Dips 1x16, 1x12, 2x8 dropset
Incline 2x12
Upright Rows 1x12, 1x10, 1x8 dropset
Face Pulls 1x20, 1x16
Hammer Curls 1x12, 1x10, 1x8 dropset
Concentration Curls 2x12
Day 4
Deads 1x12, 1x10, 1x6
Superset Leg Curls and Extensions 2x12
Weighted chins 3x12
One Arm Rows 1x12, 1x10, 2x8
Shrugs 1x12, 1x10, 2x8 dropset
Calves 3x20