| The chest and the biceps
The chest:
1.week1:
horizontal barbell presses 4 sets
incline dumb-bell presses 4 sets
horizontal dumb-bell flies 4 sets
dips 4 sets
2.week2:
incline barbell presses 4 sets
horizontal dumb-bell presses 4 sets
incline dumb-bell flies
decline barbell presses
The biceps:
1.week1:
barbell curls 3 sets
dumbell curls 3 sets
one arm dumbell curls 3 sets
2.week2:
chinups 3 sets
ez barbell curls at scott bench 3 sets
dumbell curls
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everybody wants to be a bodybuilder,but nobody wants to lift no heavy ass weights.. |