Quote:
Originally Posted by Skarne
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Bench: 4x10
Lat Pull downs: 4x10
Incline bench: 4x10
Seated Rows: 4x10
Flat bench dumbbell: 3x10
Cable flys 3x25
Tricep Extensions: 4x10
Seated Extensions: 4x8
1 arm cable extensions: 4x6 (each arm)
Cardio 20 minutes
There’s a pretty good bench/back/tri workout that’ll get you results if you’re just starting
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Kinda high volume for beginners isnt it? Considering that the most effective volume generally agreed on is 10-20 hard sets per week split up over 2 times a week to maximize increased protein synthesis into the muscles. At least if you want to maximize results anyway.