15 November 2010
Workout:
Smith Bench Press (chest) 5 sets
Decline Bench Press (chest) 5 sets
Hammer Curls (biceps) 5 sets
EZ bar curls seated (biceps) 5 sets
Bench dips (triceps) 5 sets
V bar pulldowns (triceps) 5 sets
16 November 2010
Shoulders and back day
Mid row (back) 5 sets
Shoulder press (shoulders) 5 sets
Lat pulldowns (lats) 5 sets
Dumbbell reverse flys (back) 5 sets
MTS row (back) 5 sets
Dumbbell shoulder shrugs (shoulders) 5 sets
Side dumbbell raises (shoulders) 5 sets
Back machine (back) 5 sets
17 November 2010
Legs day
Calf extensions on press machine (calves) 5 sets
Leg press (legs) 5 sets
Leg extensions (quads) 5 sets
Leg curls (hams) 5 sets
Glute master machine (glutes) 5 sets
Ab machine (abs) 5 sets
18 November 2010
Chest and arms day
Dumbbell press (chest) 5 sets
Decline bench (chest) 5 sets
Dumbbell flys (chest) 5 sets
Hammer curls (biceps) 5 sets
Dumbbell curls (biceps) 5 sets
Seated Isolation curls (biceps) 5 sets
V bar pulldowns (triceps) 5 sets
Bench dips (triceps) 5 sets
19 November 2010
Cardio day
4.2 mile run on the treadmill, 40 min, 645 cal burned
Its good that you have updated your workouts.
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You should even stay away from the fake products which are named as body building products.
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Nice to read your updated workouts. Yeah! Even i believe that nutritional food helps you to attain good muscles. Rest depend upon your workouts and extra supplement that you take. I am taking kratom supplement. I hope it will show rapid and good results.
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