QBN Bodybuilders

Out of context: Reply #30

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  • canuck0

    Monday - Chest/Triceps
    Tuesday - Legs
    Wednesday - off
    Thursday - Shoulders
    Friday - Back/Biceps
    Saturday - off
    Sunday - off

    Chest
    Flat Bench Press 4 sets
    Incline Hammer Strength Machine 2 sets
    Dumbell Flyes 2 sets

    Back
    Deadlift 3 sets
    Lat Pull down 3 sets
    Seated Cable Row 2 sets

    Biceps
    Standing Barbell Curls 3 sets
    Preacher Curls (with dumbells) 1 set

    Triceps
    Tricep Press down 2 sets
    Dips (weighted) 2 sets

    Legs
    Squats 4 sets
    Leg Extension 2 sets
    Leg Curl 2 sets
    Seated/Standing Calve Raises 5 sets total (2 or 3 sets each way)

    Shoulders
    Seated Military Press (with dumbells) 4 sets
    Lateral Raises 3 sets
    Shrugs 3 sets

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