Looking at the rotational split I am going to follow I created a workout for the same body parts with a three day different exercise regimen. This allows me to work on all aspects and angles of different areas on my body to scuplt the perfect physique. The split and workout is rotated every time I hit that same body part and goes as follows:
Chest/Triceps/Shoulders
A, machine shoulder press, DB incline press, cable anterior delt raise, 1arm machine lateral raise, rear delt cable, narrow grip BB tricep press, rope overhead tricep cable press seated
B, DB shoulder press, DB frontal raise alternating, cable lateral raise, x over cable rear delt, incline hammer strenght chest press, hammer strenght plate load tricep dip press, EZ bar cable tricep press down
C, standing military BB press, lateral DB raise, rear delt T-bar row 1 arm isolation, 1 arm reverse fly, incline DB fly, DB overhead seated tricep press, skull crushers EZ bar
Back/Biceps
A, reverse grip pull up (focus biceps), wide bent over BB row, narrow grip seated row, narrow grip lat pull down, BB curl straight bar, DB hammer curl
B, wide grip pull up, wide grip lat pull down, high hammer plate load row, bent over T-bar row narrow grip, DB seated alternating curl, straight bar curl decline off of preacher curl bench
C, narrow grip pull up, deadlifts, Wide grip assisted T-bar row, 1 arm hammer strength plate load row, DB row, EZ bar bicep curl, preacher curl
On my days off I will hit calves and abs, however Sundays is complete rest day to recover and recharge:)
Sunday, April 19, 2009
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Looking forward to seeing the photos. So good to talk with you today and to hear you are taking it easy today. Your plan looks fantastic, just as you do. Keep up your positive attitude and humor not matter how tough it gets. You're a star!
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