Sample workouts

SAMPLE WORKOUTS

CHEST
Incline Bench Press 4 X 10
Flat Bench Press 4 X 10
Decline Bench Press 4 X 10
Flat Dumbell Flyes 4 X 10

BACK
Pull-ups 5-7 Failure
Bent over Rows 5 X 8-10
Lat-Pulldowns 5 X 8-10
Seated Low-Rows 5 X 10
Hyperextensions 5 X 12 w/ weight
Deadlifts 3 X 8-12

arms
DB or Barbell Curls 4 X 10
Preacher Curls 4 X 10
Incline Curls 4 X 10
Hammer Curls 4 X 10Triceps
Pushdowns 4 X 10
Skull Crushers 4 X 10
Donkey Kickbacks 4 X 10
Dips 3-4 Failure

SHOULDERS
Barbell Military Press 3 X 8-10
Side Raises 3 X 8-10
Front DB Raises 3 X 8-10
Rear DB Raises 3 X 10
DB Military Press 3 X 12
Upright Rows 3 X 12

QUADS/HAMSTRINGS
Back Squats 3 X 8-10
Leg Press 3 X 10
Leg-Extensions 4 X 10
Hack Squats 3 X 10
Walking Lunges 2 Down n' back
45 degree Lunges 2 X 10 Hamstrings
Standing Leg Curl 3 X 10
Russian Deadlifts 4 X 10
Lying-down Leg Curls 4 X 10
Seated Leg Curls 4 X 10

Ham n' Glute Raises 5 X 10
CALVES:
Standing Calve Raises 3 X 14-20
Seated Calve Raises 3 X 12-20
Seated Calve extensions 3 X 12-16
Donkey Calve Raises 3 X 10 (Optional)
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Don't forget LEGS!

Training legs is very important and actually vital for upper body growth! Just because you can't show off your legs as much in public as your arms and chest they are still an important body part to train! One reason is because it will give your upper body rest, but keep your body at work! #2 Training legs will keep your body well balanced. You wont look unportioned. People think they can just go to the gym and do bicep curls and get big. NOT THE CASE! IF TRAINING WAS THAT EASY EVERYONE WOULD DO IT! Do your sets of squats, do your rows and split squats! Be sure to hit the hamstrings and glutes! It's never to late to train legs. Sure your body will be sore the next day, but you wont regret it! It's like math you can't solve an equation without first knowing the formula to solve it. Well legs are your formula it's time to start training them.

If you want or have any desire to gain more mass and size you MUST work the entire body! Yes, that means hit the legs! Don't skip squats no matter how tedious they are to you! Having a balanced body is keen to seeing more muscle growth and mass difference. Working legs along with upper body will allow your body to produce more testosterone which will help you see quicker and bigger gains in your workout! And quite frankly who cares if you can bench over 300 pounds if you can't squat more than your bench! Now get to it!

- phyisicaladdict

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