Mondays- chest:
-Flat bench or dumbell bench. 4-5 sets. reps 8-12 for definition. 2- 5 for mass.
-Incline bench or incline dumbell bench. reps 8-12 for definition. 2- 5 for mass.
-weighted dips. typically to failure (Til u cant do any more)
-Flies.
-pushups.
Tuesday-Back: -Tons of chin ups. And i mean a ton. Arnold himself said aim for no less than 50 by the time your done.
- Rows
- Seated lat pull downs.
Wednesday- Lower body:
-Leg press.
-Seated leg extensions.
-Deadlifts. (For putting on mass there is no better workout)
-More leg press.
Thursday- biceps and triceps.
Tons of dips.
Curls.
Skull crushers.
Rope pulldowns.
Thats basically it. Heres somethings to keep in mind.
-Always warm up and stretch before you lift.
-Drink tons of fluids
-Eat a healthy diet. I highly recomend the book called The abs diet.
-Abs dont come from sit ups. They come from a low fat diet.
-Triceps take up 2/3 of the arm, so if u want big arms target the tricep. Not the bicep.
