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markfj · 21-04-2008, 08:32 AM

well, still working on a routine, think I have just about sorted one now, been doing research on compounds, isolations etc

Please take a look, and see if it looks good or anything that needs some more work etc

Mon:
Chest:
Incline/Decline Bench press
Dumbell Flys
Pec Deck

Shoulders:
Machine Shoulder Press
Lateral Raise
Dumbell Shoulder Raise

Tues
Quads:
Squats
Leg Extentions

Hamstrings:
Leg Curl

Calves:
Standing Calf Raises
45 mins cardio

Wednesday
45 mins Cardio

Thursday:
Back:
Hyperextensions (warmup)
Deadlifts
Dumbell Bent over row

Triceps
Lying dumbell Tricep extentions
Tricep Extentions

Biceps
Preacher Curls
Dumbell Curls

Abs
Horizontal Leg raises
Hover

Friday
Taekwon-do

Saturday: Taekwon-do

Sunday Off

21-04-2008, 08:32 AM	#14 (permalink)
markfj Join Date: Apr 2008 Location: Cambridge Posts: 35 Rep Power:	well, still working on a routine, think I have just about sorted one now, been doing research on compounds, isolations etc Please take a look, and see if it looks good or anything that needs some more work etc Mon: Chest: Incline/Decline Bench press Dumbell Flys Pec Deck Shoulders: Machine Shoulder Press Lateral Raise Dumbell Shoulder Raise Tues Quads: Squats Leg Extentions Hamstrings: Leg Curl Calves: Standing Calf Raises 45 mins cardio Wednesday 45 mins Cardio Thursday: Back: Hyperextensions (warmup) Deadlifts Dumbell Bent over row Triceps Lying dumbell Tricep extentions Tricep Extentions Biceps Preacher Curls Dumbell Curls Abs Horizontal Leg raises Hover Friday Taekwon-do Saturday: Taekwon-do Sunday Off Last edited by markfj; 21-04-2008 at 11:16 AM.