I only workout at home and,I only have a power rack,bench(no leg extensions) and numerous bars and weights;
All sets have a warmup before.
----- WORKOUT A-----
BENCH- 2 sets 6reps heavy weight with a rest/pause for ea rep.
CLOSE GRIP BENCH-2 sets,8 reps ea,last set fail then 2 more
SEATED MILATARY-3 sets,8 reps ea.
SKULL CRUSHERS-2 sets 8 to 10 reps ea
SIT UPS-2 sets,15reps with dumbell on chest
----rest 3 to 4 days---
-----WORKOUT B-----
PULL UPS-palms facing in,weighted belt, 2sets, 6 ea
EZ BAR CURL-2 sets,8 to 10 reps
HAMMERS- 2 sets,8 to 10 reps
SHRUGS-2 sets 8 to 10 reps
20 REP SQUAT--1 set(rest/pause routine)
-----rest 3 to 4 days----
ps.,all sets have enough weight on them so that there done to failure.
3 day of 20 to 30 min cardio
thats it!!!!what do you guys think???
All sets have a warmup before.
----- WORKOUT A-----
BENCH- 2 sets 6reps heavy weight with a rest/pause for ea rep.
CLOSE GRIP BENCH-2 sets,8 reps ea,last set fail then 2 more
SEATED MILATARY-3 sets,8 reps ea.
SKULL CRUSHERS-2 sets 8 to 10 reps ea
SIT UPS-2 sets,15reps with dumbell on chest
----rest 3 to 4 days---
-----WORKOUT B-----
PULL UPS-palms facing in,weighted belt, 2sets, 6 ea
EZ BAR CURL-2 sets,8 to 10 reps
HAMMERS- 2 sets,8 to 10 reps
SHRUGS-2 sets 8 to 10 reps
20 REP SQUAT--1 set(rest/pause routine)
-----rest 3 to 4 days----
ps.,all sets have enough weight on them so that there done to failure.
3 day of 20 to 30 min cardio
thats it!!!!what do you guys think???
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