Biglee's Blogs: August 2008

Sunday, August 17, 2008

THE WORKOUT SPLIT
Workout	Muscle Groups	Total Sets
Day-1	Chest / Triceps / Biceps	7/6/6
Day-2	Legs / Abs / Forearms	12/4/4
Day-3	Back / Shoulders	9/6


THE WORKOUT
*Workout #1 - Chest / Biceps / Triceps*
Exercise	Sets / Reps	Target
Cable Crossovers	2 / 8-12	Lower Chest
Flat Bench Press	3 / 6-12	Chest
Flat Dumbbell Flies	2 / 8-12	Middle Chest
Biceps Peak	3 / 6-12	Dumbbell Concentration Curls
Outer Biceps	3 / 6-12	Narrow-Grip Preacher Curls
Triceps Outer Head	2 / 6-12	Rope Pushdowns
Flat-Bench Barbell Extensions	2 / 6-12	Triceps Inner Head
Standing Triceps Presses	2 / 6-12	Overall Mass
*Workout #2 - Legs / Abs / Forearms*
Exercise	Sets / Reps	Target
Leg Extensions	3 / 6-12	Lower Thigh Development
Lunges	3 / 6-12	Inner Thigh Development / Hamstrings
Hack Squats	3 / 6-12	Front Sweep of Thighs
Leg Press Calf Raises	3 / 6-12	Gastrocnemius Muscles
Crunches	4 / Preference, Failure	Lower Abs
Reverse Curls with a Barbell	4 / 6-12	Upper Forearms / Wrist Extensor Muscles
*Workout #3 - Back / Shoulders*
Exercise	Sets / Reps	Target
Seated Cable Rows	3 / 6-12	Lat Development
Close-Grip Chin-Ups	3 / 6-12	Lower Lat Development
T-Bar Rows	3 / 6-12	Middle Back Thickness / Outer Back Development
Rear Dumbbell Raises	3 / 6-12	Posterior (Rear) Deltoid Head
Barbell (Military) Press	3 / 6-12	Anterior (Front) Deltoid Head

THE WORKOUT SPLIT
Workout	Muscle Groups	Total Sets
Day-1	Chest / Triceps / Biceps	8/6/6
Day-2	Legs	12
Day-3	Back / Shoulders / Forearms	9/6/4


THE WORKOUT
*Workout #1 - Chest / Triceps / Biceps*
Exercise	Sets / Reps	Target
Cable Crossovers	2 / 8-12	Lower Chest
Flat Dumbbell Flies	3 / 6-12	Middle Chest
Flat Bench Press	3 / 6-12	Outer Chest
Standing Triceps Presses	2 / 6-12	Overall Mass
Bench Dips	2 / 6-12	Triceps Medial Head
Dips Behind the Back	2 / 6-12	Overall Mass
Narrow-Grip Preacher Curls	2 / 6-12	Outer Biceps
Seated or Standing Dumbell Curls	2 / 6-12	Inner Biceps
Reverse Curls	2 / 6-12	Biceps Seperation and Definition
*Workout #2 - Legs*
Exercise	Sets / Reps	Target
Leg Presses	3 / 6-12	Lower Thigh Development
Straight-Leg Deadlifts	3 / 6-12	Inner Thigh Development / Hamstrings
Leg Extensions	3 / 6-12	Lower Thigh Development
Hack-Machine Calf Raises	3 / 6-12	Gastrocnemius Muscles
*Workout #3 - Back / Shoulders / Forearms*
Exercise	Sets / Reps	Target
T-Bar rows	3 / 6-12	Outer Back Development
Wide-Grip Chin-Ups	3 / 6-12	Lat Width
Seated Machine Rows	3 / 6-12	Lat Development
Machine Barbell Press	3 / 6-12	Anterior (Front) Deltoid Head
Seated or Standing Dumbbell Press	3 / 6-12	Medial (Side) Deltoid Head
One-Arm Wrist Curls	2 / 6-12	Inner Forearms / Wrist Flexor Muscles
Reverse Curls on a Preacher Bench	2 / 6-12	Upper Forearms / Wrist Extensor Muscles

THE WORKOUT SPLIT
Workout	Muscle Groups	Total Sets
Day-1	Chest / Biceps	9/6
Day-2	Back, Triceps, Traps	10/7/8
Day-3	Legs, Shoulders	11/6


THE WORKOUT
*Workout #1 - Chest, Biceps*
Exercise	Sets / Reps	Target
Flat Dumbbell Press	3 / 6-10	Lower Chest / Strength
Incline Dumbbell Press	3 / 6-10	Upper Chest
Cable Crossovers	3 / 8-12	Lower Chest
EZ Bar Barbell Curls	3 / 8-12	Overall Biceps Mass
Cable Concentration Curls	3 / 8-12	Biceps Peak
*Workout #2 - Back, Triceps, Traps*
Exercise	Sets / Reps	Target
Deadlifts	4 / 6-10	Overall Mass / Strength
Wide-Grip Chin-Ups	3 / Failure, Preference	Lat Width
Bent-Over Rows	3 / 6-10	Lower Back Development
Skull Crushers	4 / 6-12	Overall Mass
Triceps Bar Dips	3 / Failure, Preference	All Three Heads
*Workout #3 - Legs, Shoulders*
Exercise	Sets / Reps	Target
Squats	5 / 6-10	Lower Thigh Development / Strength
Lying Leg Curls	3 / 6-12	Hamstrings
Standing Calf Raises	3 / 8-15	Gastrocnemius Muscles
Seated Dumbbell (Military) Press	4 / 6-12	Anterior (Front) Deltoid Head
Dumbbell Side Lateral Raises	2 / 8-12	Medial (Side) Deltoid Head