Stevethedream
Elite
- Joined
- Dec 17, 2013
- Messages
- 1,442
- Reaction score
- 272
- Points
- 83
So I ran my very first cycle ever about 2 months ago and have been cruising since. My lifts continue to keep goin up. Here's an idea of where I'm at now.
Monday- Legs
Leg extensions 195x20 4 sets (Warm up)
Squats 135x20, 225x15, 315x10-12, 365x6-8, 275x8, 225x10-12
Leg Press 810x20, 3 sets of 900x15
Hack Squat 4 sets 270x12-15
Leg curls 3 sets 115x15, 125x10-12
Stiff leg deads- 4 sets of 135x15-20
Tuesday- Chest
Incline Dumbbell press- 50x20 (warm up) 70x15 (warm up) 110x12, 120x8, 120x7-8
Flat dumbbell press- 3 sets 110x10, 120x8
Hammer strength incline- 3plates per sidex10-12 reps for 3 sets
Incline dumbbell fly- 50x12, 3 sets 60x12
Wednesday- REST
Thursday- Shoulders
Dumbbell press- 40x20 (warm up) 60x15 (warm up) 3 sets 85x10
Side laterals- 30x20, 40x15, 40x15, 45x12
Rear pec deck fly- 4 sets of 130x15
Front dbl raises- 35x12 3 sets
Barbell shrugs- 225x20, 315x15, 405x10, 315x15
Dumbbell shrugs- 120x12 3 sets
Friday- Back (Oh YEAH)
WIDE GRIP Chins- body weightx15 reps for 3 sets
Dead lifts- 135x15, 225x10-12, 315x12, 405x8-10, 405x8-10
Bent over barbell rows- 225x12, 225x12, 275x8-10, 225x10
T-Bar rows- 5 platesx12-15 reps 3 sets. Sometimes go up to 6 plates
Saturday- Arms.....Well their just plain out boring to train. Lol.
All these numbers go down a little bit while I'm dieting for 12 wks. But not to much more. Lol. "LIGHT WEIGHT BABY"
Monday- Legs
Leg extensions 195x20 4 sets (Warm up)
Squats 135x20, 225x15, 315x10-12, 365x6-8, 275x8, 225x10-12
Leg Press 810x20, 3 sets of 900x15
Hack Squat 4 sets 270x12-15
Leg curls 3 sets 115x15, 125x10-12
Stiff leg deads- 4 sets of 135x15-20
Tuesday- Chest
Incline Dumbbell press- 50x20 (warm up) 70x15 (warm up) 110x12, 120x8, 120x7-8
Flat dumbbell press- 3 sets 110x10, 120x8
Hammer strength incline- 3plates per sidex10-12 reps for 3 sets
Incline dumbbell fly- 50x12, 3 sets 60x12
Wednesday- REST
Thursday- Shoulders
Dumbbell press- 40x20 (warm up) 60x15 (warm up) 3 sets 85x10
Side laterals- 30x20, 40x15, 40x15, 45x12
Rear pec deck fly- 4 sets of 130x15
Front dbl raises- 35x12 3 sets
Barbell shrugs- 225x20, 315x15, 405x10, 315x15
Dumbbell shrugs- 120x12 3 sets
Friday- Back (Oh YEAH)
WIDE GRIP Chins- body weightx15 reps for 3 sets
Dead lifts- 135x15, 225x10-12, 315x12, 405x8-10, 405x8-10
Bent over barbell rows- 225x12, 225x12, 275x8-10, 225x10
T-Bar rows- 5 platesx12-15 reps 3 sets. Sometimes go up to 6 plates
Saturday- Arms.....Well their just plain out boring to train. Lol.
All these numbers go down a little bit while I'm dieting for 12 wks. But not to much more. Lol. "LIGHT WEIGHT BABY"