1tm/rowe work out

[1tm]

Monday: chest Tuesday: legs Wednesday: back Thursday: arms Friday: shoulders Saturday: cardio

 

chest:

 

Bench press: 5x10

incline press: 5x10

decline press: 5x10

butterflys: 5x10

cable flys: 5x10

pushups:200

 

legs:

 

squats: 5x10

leg press: 8x10,8,6,4,2,1

calf raises: 5x10

leg extensions: 5x10

leg curls: 5x10

 

Back:

 

Dead lift: 5x10

lat pull downs: 5x10

lat pulls: 5x10

bent lat pulls: 5x10

reverse flys: 3x10

pull ups: 3x10

 

Arms:

 

tricep extensions: 5x10

curls: 5x10

cross chest tricep extensions: 5x10

skull crushers: 5x10

dumbbell curls: 5x20

hammer curls: 5x20

cable tri extentions: 5x10

4arm holds: 5x 60sec

 

Shoulders:

 

military press: 5x10

front shoulder raises: 5x10

side shoulder raises: 5x10

shrugs: 5x10

 

Cardio:

 

2 miles run under 15:54

suicides

bear crawl 

plank

walking it off

 

[Pick n mix]

you do alot of 5x10 thats quite alot isnt it? whats your goals? lose weight?

[1tm]

nah its to build onto what i got I'm currently 210lbs. no 6 pack or anything but my next gaol is 600lbs. on dead lift got 550 last week.

[Pick n mix]

oh fair enough i just do 5x5 of the compound lifts, and i can lift no where as much as that haha

[1tm]

lol well bro i was in iraq for 10 months with nothing to do but work out and football before that and all my life. but hell yeah bro. my maxes are

 

bench 315 lbs.

squat 400 lbs.

deadlift 550 lbs.

leg press 983 lbs

shrugs 500 lbs

[1tm]

[Yentll]

Sick max man! Also joining the army here in november!

[1tm]

bad ass bro its a good thing to do my man. I'm 31b military police

[Peen]

Adhi takes roids

[I Sk1tso I]

42 minutes ago, Peen said:

Adhi takes roids

 

[Yentll]

17 minutes ago, I Sk1tso I said:

 

 

[Dripz]

i would recommend working some rear delts to get some good shape aswell as just the side and front

 

perhaps some Arnold Press put into your routine and face pulls.

 

also, do you superset? implement them too.

 

 

*Would be good if you could post your current RepxWeight so we know how much your lifting

 

looking good so far, but perhaps do higher weight instead of 5x10 start at 12 with a slightly lower one, work your way up in weight and down in reps. the heavier you train the better your results will be.

[1tm]

I hear you man. I'll get my work out book and write it all in here. I'm currently at drill this weekend and that's why I can't come to the pk trip I'm typing this on my phone.

but def will bro

[mihu the monkey]

On 9/8/2016 at 8:03 AM, 1tm said:

Monday: chest Tuesday: legs Wednesday: back Thursday: arms Friday: shoulders Saturday: cardio

 

chest:

 

Bench press: 5x10

incline press: 5x10

decline press: 5x10

butterflys: 5x10

cable flys: 5x10

pushups:200

 

legs:

 

squats: 5x10

leg press: 8x10,8,6,4,2,1

calf raises: 5x10

leg extensions: 5x10

leg curls: 5x10

 

Back:

 

Dead lift: 5x10

lat pull downs: 5x10

lat pulls: 5x10

bent lat pulls: 5x10

reverse flys: 3x10

pull ups: 3x10

 

Arms:

 

tricep extensions: 5x10

curls: 5x10

cross chest tricep extensions: 5x10

skull crushers: 5x10

dumbbell curls: 5x20

hammer curls: 5x20

cable tri extentions: 5x10

4arm holds: 5x 60sec

 

Shoulders:

 

military press: 5x10

front shoulder raises: 5x10

side shoulder raises: 5x10

shrugs: 5x10

 

Cardio:

 

2 miles run under 15:54

suicides

bear crawl 

plank

walking it off

 

if i ever did this volume i'd get a flu or something from the overtraining lmao