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Old 05-14-2010, 08:22 PM   #14
ckjdinnj
ckjdinnj
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Join Date: May 2010
Posts: 13
Reputation: 10
ckjdinnj is off to a bad start
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Quote:
Originally Posted by nighttrain View Post
aww come on brother... don't get your panties in a bunch, i was just giving the new guy some motivation
lol thx.


Workouts:
chest/triceps/traps
Bench 3x8
Incline Bench (DB) 3x10
DB Flys 3x10
Close Grip Bench 3x10
Skullchrushers 3x10
Tricep extensions (DB) 3x10
Tricep Dips 3x8
Shrugs 5x10

Quads/shoulders/calves/abbs
Squats 3x8
Jump Squats (DB) 3x10
Lunges (DB) 3x10
Shoulder Press (DB) 3x10
Lateral Raises (DB) 3x10
Frontal Raises (DB) 3x10
Single Standing Calf Raise (DB) 5x10
Crunches 3x30
Roman Twists 3x30
Bicycles 3x30

Back/Biceps/Forearms
Deadlift 3x8
Stiffleg Deadlift 3x10
Goodmornings 3x10
Pull-ups 3x8
Rows 3x10
Single Rows (DB) 3x10
Wrist Curls (DB) 3x10
Reverse Wrist Curls (DB) 3x10

Rest Days:
Wednesday
Saturday
Sunday
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