MUSCLE
Creatine (World #1)
FAT
EXTRAS
5 day per week continued
Day Three - Shoulders
|
Exercise |
Sets | Reps |
| Dumbbell shoulder press |
5 |
6-8 |
| Upright rows |
4 |
6-8 |
| Shoulder shrugs |
4 |
6-8 |
| Lying rear delt flyes |
4 |
6-8 |
Day Four - Legs
|
Exercise |
Sets | Reps |
| Squats |
5 |
4-8 |
| Leg press |
4 |
4-8 |
| Dead lift |
4 |
4-8 |
| Leg extensions |
4 |
4-8 |
| Seated calf raise |
4 |
12-16 |
| Standing raise |
4 |
12-16 |
Day Five - Biceps and Triceps
Biceps
|
Exercise |
Sets | Reps |
| Standing or preacher bench curl |
4 |
6-8 |
| Seated supinating bicep curl (look in your dictionary) |
3 |
6-8 |
| Concentration curl |
3 |
6-8 |
Triceps
|
Exercise |
Sets | Reps |
| Lying tricep extension |
4 |
6-8 |
| Dumbbell kickbacks |
3 |
6-8 |
| Tricep pushdowns |
3 |
6-8 |
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Have a look at the 3 day/week workout