TheCaptain21
Don Juan
Monday: Chest/Back
Smith Incline 3 sets
Incline Flyes 3 sets
Flat Dumbbell Bench 3 sets
Decline Bench 3 sets
Dumbbell Pullovers 3 sets
Wide Grip Chins Behind-The-Neck 3 sets
Close Grip Chins 3 sets
90 degree bentover Dumbbell Rows 3 sets
Partial Deadlifts 3 sets
Tuesday/Thursday/Saturday Cardio/Abs/Lower Back & Calves (Saturday)
AM: Cardio: 20-25 mins HIIT Tuesday and Saturday and 30 minutes moderate pace thursday
PM: Abs workout A.
Weighted Crunches 3 sets
Hanging Reverse Crunches 3 sets
Side bends on hyperextension 3 sets (no weight)
Stomach Vacuums 3 sets 40 second breath hold
Abs workout B.
Decline weighted Crunches 3 sets
Cable Crunches 3 sets
Side bends on hyperextension (no weight)
Stomach Vacuums 3 sets 40 second hold
Good Mornings 3 sets (saturday)
Wednesday Legs/Forearms
Leg Extension (Warm up) 3 sets of 15-20
Leg Curls 3 sets
Full Squat 3 sets
Lunges 2 sets
Straight-Leg-Deadlift 3 sets
Standing Calf Raise 3 sets
Smith Donkey Calf Raise 3 sets
Seated Calf Raise 3 sets
Behind-The-Back Wrist Curls 3-4 sets
Friday Arms/Shoulders
21s 2 sets
Seated Alternate Hammer Curls 2 sets
Seated Alternate Dumbbell Curls 2 sets
Behind-The-Neck Press 3 sets
Dumbbell Shoulder Press 3 sets
Lateral Raise 2 sets
Bent over rear delt flyes 2 sets
Behind-The-Back Shrugs 3 sets
Weighted dips 3 sets
Seated Overhead Dumbbell Extension 3 sets
Skull Crushers 3 sets
I'm supplementing with whey protein (60 grams post workout+32 grams of dextrose, 20 grams + 32 dextrose pre weights and 20/20 pre cardio 20/20 post cardio, 20/0 pre abs, 20/20 post abs) and i'm also taking amino acids, multi vitamins, and flax seed oil, i eat anywhere between 30 and 60 grams of protein every 2.5 hours and i discontinue carbs after 7 (i go to bed around 11) the carbs i do get are mainly from the dextrose, vegetables and my one serving of fruit.....ocassionally i'll have something starchy to change it up..........and yes i know behind the neck stuff is "BAD" but i'll take my chances i feel the burn more and my shoulders are flexible enough......also i added rotator cuff specific exercises this week.......i hit a plateau on incline, bentover barbell rows, skull crushers (haven't decided what to replace them with), barbell curls, floor deadlifts, arnolds, BTN Press, and barbell bench, that is why i've switched to bentover dumbbell rows, partial deads, smith incline, shoulder presses, and BTN presses............i got a little overweight this winter i'm about 5'9 180-185 15% BF right now my lowest was 150 7.5% last summer lost too much mass thoguh doing a ckd without dextrose.......so i'm trying to be moderate so any suggestions will be appreciated.........
Smith Incline 3 sets
Incline Flyes 3 sets
Flat Dumbbell Bench 3 sets
Decline Bench 3 sets
Dumbbell Pullovers 3 sets
Wide Grip Chins Behind-The-Neck 3 sets
Close Grip Chins 3 sets
90 degree bentover Dumbbell Rows 3 sets
Partial Deadlifts 3 sets
Tuesday/Thursday/Saturday Cardio/Abs/Lower Back & Calves (Saturday)
AM: Cardio: 20-25 mins HIIT Tuesday and Saturday and 30 minutes moderate pace thursday
PM: Abs workout A.
Weighted Crunches 3 sets
Hanging Reverse Crunches 3 sets
Side bends on hyperextension 3 sets (no weight)
Stomach Vacuums 3 sets 40 second breath hold
Abs workout B.
Decline weighted Crunches 3 sets
Cable Crunches 3 sets
Side bends on hyperextension (no weight)
Stomach Vacuums 3 sets 40 second hold
Good Mornings 3 sets (saturday)
Wednesday Legs/Forearms
Leg Extension (Warm up) 3 sets of 15-20
Leg Curls 3 sets
Full Squat 3 sets
Lunges 2 sets
Straight-Leg-Deadlift 3 sets
Standing Calf Raise 3 sets
Smith Donkey Calf Raise 3 sets
Seated Calf Raise 3 sets
Behind-The-Back Wrist Curls 3-4 sets
Friday Arms/Shoulders
21s 2 sets
Seated Alternate Hammer Curls 2 sets
Seated Alternate Dumbbell Curls 2 sets
Behind-The-Neck Press 3 sets
Dumbbell Shoulder Press 3 sets
Lateral Raise 2 sets
Bent over rear delt flyes 2 sets
Behind-The-Back Shrugs 3 sets
Weighted dips 3 sets
Seated Overhead Dumbbell Extension 3 sets
Skull Crushers 3 sets
I'm supplementing with whey protein (60 grams post workout+32 grams of dextrose, 20 grams + 32 dextrose pre weights and 20/20 pre cardio 20/20 post cardio, 20/0 pre abs, 20/20 post abs) and i'm also taking amino acids, multi vitamins, and flax seed oil, i eat anywhere between 30 and 60 grams of protein every 2.5 hours and i discontinue carbs after 7 (i go to bed around 11) the carbs i do get are mainly from the dextrose, vegetables and my one serving of fruit.....ocassionally i'll have something starchy to change it up..........and yes i know behind the neck stuff is "BAD" but i'll take my chances i feel the burn more and my shoulders are flexible enough......also i added rotator cuff specific exercises this week.......i hit a plateau on incline, bentover barbell rows, skull crushers (haven't decided what to replace them with), barbell curls, floor deadlifts, arnolds, BTN Press, and barbell bench, that is why i've switched to bentover dumbbell rows, partial deads, smith incline, shoulder presses, and BTN presses............i got a little overweight this winter i'm about 5'9 180-185 15% BF right now my lowest was 150 7.5% last summer lost too much mass thoguh doing a ckd without dextrose.......so i'm trying to be moderate so any suggestions will be appreciated.........