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Monday- Chest ONLY
Superset #1- 3 rounds
1)Flatbench reps between 12-16
2)Hammer strength incline press, sit sideways on machine and single arm press reps8-10
3) Incline dumbbell press (light weight) 10 reps then right to inclineflies with same weight 10 reps
Superset #2-3 rounds
1) Upper cable flies 10reps
2) Lower cable flies 10reps
3) Middle cable flies alternatinglow (hands curl in) and up 10 reps
Superset #3-3 rounds
1) Weighted dips with belt and plate 12-15 reps
2) Push ups on bosu ball 15-20 reps
3) Dumbbell Pull over makesure to squeeze the serratus 15 reps
Tuesday-Back ONLY
Warm up 3 sets 12-15 pull ups
Superset #1-3 rounds
1) Circular grip lat pull downs 12-15 reps
2) Straight bar Straight arm pull downs 12-15 reps (should be light weight and squeeze at thesticking point)
3) Closed grip seated rows 12-15 reps
Superset #2-3 rounds
1) Closed Grip lat pulldowns 12-15 reps
2) Seated straight bar rows 12-15 reps
3) Standing T-bar rows 12-15reps
Superset #3-3 rounds
1) Reverse middle level cable flies 10-12 reps
2) Pulls ups to failure
3) Slightly bent over dumbbell rows (both arms same time) 12-15 reps
Wednesday – Arms ONLY
Superset #1-3 rounds
1) Preacher curls with e-z curl bar 12 reps
2) Closed grip bench 15reps
3) Hammer curls 10 reps
Superset #2-3 rounds
1) Single arm triceps pull downs 10 reps
2) Dumbbell curls alternating (standing) 10 reps
3) Overhead triceps extensions with e-z curl bar 10-12reps
Superset #3-3 rounds
1) Seated incline biceps curls 10 reps
2) Bodyweight Dips 15-20reps
3) Seated cable triceps extensions 10 reps
Superset #4-3 rounds
1) Seated rope curls 10 reps
2) Closed grip push ups 12-15reps
3) Reverse biceps curls 10reps
Thursday –ShouldersONLY
Superset #1-3 rounds
1) Seated bent over reverse dumbbell flies 12 reps
2) Front delt raises with dumbbells 10 reps
3) Face pulls w/ rope 15 reps
Superset #2-3 rounds
1) Reverse upper cable flies 12 reps
2) Reverse middle cable flies 12 reps
3) Reverse lower cable flies 12 reps
Superset #3-3 rounds
1) Farmers walks w/ 45lb plate start by angled leg press walk around the seated rows by the bballcourts and back to the angled leg press
2) Front AND Lateral Delt raises use 10lb plates 10 reps of each alternating
3) Shoulder press w/ dumbbells 12 reps
Friday- Legs ONLY
Superset #1-3 rounds
1) Back squats 10 reps
2) Single leg Bulgarian squats w/ dumbbell foot on bench 10 reps each leg
3) Deadlifts (sumo) 10reps
Superset #2-3 rounds
1) Walking lunges with dumbbells 10 steps forward and then back
2) Step ups with the cables 10reps each leg
3) Hamstring curls (prone position) 12 reps
Superset #3-3 rounds
1) Calve raises angled leg press machine 3 ways, feet pointed fwd, angled inward, angledoutward 12 reps each way
2) Seated calve raises 10reps
3) Standing calve raises with smith machine and 1 block tostand on toes only 10 reps
Saturday-Chest andBACK
Warm up 3 sets 10-15 pull ups 10-15 push ups
Superset #1-3 rounds
1) Upper cable flies 12 reps
2) Lower cable flies 12reps
3) Middle cable flies alternatinglow (hands curl in) and up 12 reps
Superset #2-3 rounds
1) Standing T-bar rows 12reps
2) Lat pulldowns 12 reps
3) Seated Closed grip rows 12reps
Superset #3-3 rounds
1) Flat bench 8 reps
2) Incline bench 8 reps
3) Hammer strength incline press, sit sideways on machine and single arm press 8 reps
Superset #4-3 rounds
1) Seated straight bar rows8 reps
2) Straight bar Straight arm pull downs 8 reps (should be light weight and squeeze at thesticking point)
3) Closed Grip lat pulldowns 8 reps
Sunday-Arms andShoulders
Choose 2 supersets from the arm workout and 2 supersets fromthe shoulder workout, change them up weekly
Cardio is up to you, I would recommend sprints or suicides,I don’t really do abs, but knee to chest with a physio ball is good, andplanks, and hanging straight leg raises
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