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post #3030 of (permalink) Old 01-28-2013, 06:14 PM
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Join Date: Feb 2008
Location: Bronx, NY
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Re: Workout/Staying in Shape Thread

Here's my current split

Monday- Legs

Leg Extensions- 3 sets
Front Squats- 5 sets
Hack Squat Machine-3 sets
Jefferson Squat-3 sets
Seated Hamstring Curls-3 sets
5 sets of Lower Abs

Tuesday- Chest & Back

Decline Barbell Bench Press- 4 sets
Romanian Deadlift-4 sets
Incline Dumbbell Bench Press- 3 sets
T-Bar Rows- 3 sets
Flat Dumbbell Bench Press- 3 sets
Seated Cable Rows- 3 sets
Incline Cable Flyes- 3 sets
Straight Arm Pulldowns- 3 sets
5-6 sets of Calves

Wednesday- Shoulders & Traps

Dumbbell Arnold Press- 4 sets
Side Lateral Raise- 3 sets
Front Lateral Raise- 3 sets
Reverse Pec Deck- 3 sets
Barbell Shrugs- 3 sets
Reverse Barbell Shrugs- 3 sets
Dumbell Shrugs- 3 sets
5 sets of Upper Abs

Thursday- Triceps & Biceps

Close Grip Bench Press- 4 sets
Wide Grip Barbell Curls- 4 sets
Skull Crushers- 3 sets
Barbell Curls- 3 sets
Weighted Dips- 3 sets
Spider Curls- 3 sets
Triceps Pushdown- 3 sets
Preacher Curl Machine- 3 sets
Reverse Triceps Pushdown- 2 sets
Hammer Curls (or Rope Hammer Curls)- 2 sets
5-6 sets of Calves

Friday- Legs

Jefferson Squats- 3 sets
Back Squats- 5 sets
Leg Press- 5 sets
Stiff Legged Deadlift- 3 sets
Leg Extensions + Seated Hamstring Curls- 2 supersets
Single Legged Hamstring Curls- 2 sets
5 Lower Abs

Saturday- Chest & Back

Incline Barbell Bench Press- 3 sets
Bent Over Barbell Rows- 4 sets
Flat Barbell Bench Press- 4 sets
Dumbbell Rows- 3 sets
Cable Crossover- 3 sets
V-Bar Pulldown- 3 sets
Incline Cable Flyes- 3 sets
Straight Arm Pulldown- 3 sets
Pec Deck- 3 sets
5-6 sets of Calves


This split has done wonders for me. I have noticed great gains in my arms and legs. My arms are getting that nice round shape. My traps and back are getting larger as well. I'm eating 4-5 meals per day but I've basically cut out anything unhealthy. It has come to the point that I leave my wallet when I leave my house just so I would make sure I don't get cravings for a gressy or sugary treat when I'm outside.
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