Stack
1. CVS spectravite before bed with a big dinner "centrum performance"
2. Schiff cal mag d with lunch
3. Omegavia fish oil, one pill with other lunch
I usually do only the two day workouts "monday and weds" maybe with some cardio, because the deadlifts work my legs too. But here is the full workout routine from bodybuilding I "should' be doing
Monday:
Chest, Triceps, Abs
Bench Press, 3 sets 4-6 reps (2-3 warm-up sets 12 reps)
Incline Press, 3 sets 4-6 reps
Pushups, 2 sets failure
Close-Grip Press, 3 sets 8 reps
French Press, 3 sets 8 reps
Dips, 2 sets failure
Crunches, 5 sets 25 reps
Wednesday:
Back, Biceps, Forearms
Pullups, 2 sets failure
Deadlift, 3 sets 4 reps (2-3 warm-up sets 12 reps)
Barbell Rows, 3 sets 4-6 reps
Lat Pulldowns, 3 sets 8 reps
Barbell Curls, 3 sets 8
Dumbbell Incline Curls, 3 sets 8 reps
Wrist Curls, 2 sets failure
Reverse Wrist Curls, 2 sets failure
Friday:
Legs, Deltoids
Squats, 3 sets 4-6 reps (2-3 warm-up sets 12 reps)
Lunges, 3 sets 4-6 reps
Leg Curls, 3 sets 8 reps
Barbell Shoulder Press, 3 sets 4-6 reps (2-3 warm-up sets 12 reps)
Dumbbell Shoulder Press, 3 sets 4-6 reps
Side Laterals, 3 sets 8 reps
Calf Raises, 4 sets failure
Check halfway down for log sheets http://www.bodybuilding.com/fun/wotw1.htm
1. CVS spectravite before bed with a big dinner "centrum performance"
2. Schiff cal mag d with lunch
3. Omegavia fish oil, one pill with other lunch
I usually do only the two day workouts "monday and weds" maybe with some cardio, because the deadlifts work my legs too. But here is the full workout routine from bodybuilding I "should' be doing
Monday:
Chest, Triceps, Abs
Bench Press, 3 sets 4-6 reps (2-3 warm-up sets 12 reps)
Incline Press, 3 sets 4-6 reps
Pushups, 2 sets failure
Close-Grip Press, 3 sets 8 reps
French Press, 3 sets 8 reps
Dips, 2 sets failure
Crunches, 5 sets 25 reps
Wednesday:
Back, Biceps, Forearms
Pullups, 2 sets failure
Deadlift, 3 sets 4 reps (2-3 warm-up sets 12 reps)
Barbell Rows, 3 sets 4-6 reps
Lat Pulldowns, 3 sets 8 reps
Barbell Curls, 3 sets 8
Dumbbell Incline Curls, 3 sets 8 reps
Wrist Curls, 2 sets failure
Reverse Wrist Curls, 2 sets failure
Friday:
Legs, Deltoids
Squats, 3 sets 4-6 reps (2-3 warm-up sets 12 reps)
Lunges, 3 sets 4-6 reps
Leg Curls, 3 sets 8 reps
Barbell Shoulder Press, 3 sets 4-6 reps (2-3 warm-up sets 12 reps)
Dumbbell Shoulder Press, 3 sets 4-6 reps
Side Laterals, 3 sets 8 reps
Calf Raises, 4 sets failure
Check halfway down for log sheets http://www.bodybuilding.com/fun/wotw1.htm