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Old 12-22-2012, 07:13 PM   #1
BendtheBar
Bearded Beast of Duloc
Max Brawn
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Join Date: Jul 2009
Location: Louisiana
Posts: 79,944
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2584002
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default TJ's Workout: Dis gonna get good.

Day 1 - Upper Body
Day 2 - Lower Body
Day 3 - OFF or cardio
Day 4 - Upper body
Day 5 - Lower body
Days 6&7 - OFF or cardio

Day 1 - Upper Body
Dumbbell Bench Press - 3-4 sets x 8-12 reps
Lat Pull Downs - 3-4 sets x 10-15 reps
Upright Rows - 3-4 sets x 10-15 reps
Cable Tricep Pressdowns - 3-4 sets x 10-15 reps
Dumbbell Curls - 3-4 sets x 10-15 reps


Day 2 - Lower Body
Dumbbell Squats - 5 x 10 reps
Dumbbell Lunges - 3-4 sets x 8-12 reps
Still Leg Dumbbell Deadlift - 3-4 sets x 10-15 reps
Seated or Standing Calf Raises - 3-4 sets x 10-15 reps
Abs Exercise of Choice - 3-4 sets x 10-25 reps


Day 4 - Upper Body
Machine Bench Press - 3-4 sets x 8-12 reps
One Arm Dumbbell Rows - 3-4 sets x 10-15 reps
Seated Two Arm Dumbbell Overhead Press - 3-4 sets x 10-15 reps
Assisted Dips - 3-4 sets x 8-12 reps
EZ Bar Curls - 3-4 sets x 10-15 reps


Day 5 - Lower Body
Leg Press - 5 x 12-20 reps
Leg Extensions - 3-4 sets x 10-15 reps
Leg Curls - 3-4 sets x 10-15 reps
Seated or Standing Calf Raises - 3-4 sets x 10-15 reps
Abs Exercise of Choice - 3-4 sets x 10-25 reps

Once you get a Gold's membership we'll get you on squats and bench.
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