Nice workout

[Dizzle1]

Day One – Chest & Back
Bench Press
1 x 20
1 x 12
1 x 10
1 x 8
1 x 6
1 x 4
1 x Total Failure Super Set With Incline Dumbbell Fly
1 x Total Failure

Bent Over Barbell Rows
1 x 20
1 x 12
1 x 10
1 x 8
1 x 6
1 x 4
1 x Total Failure Super Set With Dumbbell Pullovers
1 x Total Failure

Either Abs or Calves (alternate every other day you lift weights)

For Abs:
Leg Raises 20 (at medium pace) (put hands under hips, do not let feet do past your head, do straight up with legs not back over head)
10 sec rest
Leg Raises 15 (at medium pace)
Crunches 20 (at very slow pace – each rep should take 3 seconds)
Fast Ups 10 (at face pace) (knees up at 90 degree angle, hands behind head and rise up and down at 45 degree angle as fast as you can)
(*if this Ab workout gets to easy add more reps and then hanging leg raises)

For Calves:
Standing Calf Raises 3 x 20
Seated Calf Raises 3 x 20

Day Two – Cardio
40 minutes

Day Three – Legs
Squat
1 x 20
1 x 12
1 x 10
1 x 8
1 x 6
1 x 4
1 x Total Failure Super Set With Leg Extensions
1 x Total Failure

Straight Leg Dead Lifts
1 x 20
1 x 12
1 x 10
1 x 8
1 x 6
1 x 4
1 x Total Failure Super Set With Hamstring Curls
1 x Total Failure

Abs or Calves

Day Four – Cardio
40 minutes

Day Five – Shoulders & Arms
Seated Dumbbell Press
1 x 20
1 x 12
1 x 10
1 x 8
1 x 6
1 x 4
1 x Total Failure Super Set With Side Dumbbell Lateral Raises
1 x Total Failure

Lying Barbell Tricep Extensions
1 x 20
1 x 12
1 x 10
1 x 8
1 x 6
1 x 4
1 x Total Failure Super Set With Tricep Pushdowns
1 x Total Failure

Standing Barbell Curls
1 x 20
1 x 12
1 x 10
1 x 8
1 x 6
1 x 4
1 x Total Failure Super Set With Dumbbell Hammer Curls
1 x Total Failure

Abs or Calves

Day Six – Cardio
40 minutes

Day Seven – Back To Day One


I did this about 4 months ago and got some good strength and size.