Bodybuilding Tips & Secrets: MY PORTION OF TRAIN

WELCOME NOTE !

This site is devoted to drug-free trainees man & woman (with or without good genetics for bodybuilding or weightlifting) , and is intended to help them reach their ultimate size and strength potential to become more than you imagine right now!

I suggest you bookmark this site, as it will be constantly updated and full of useful information, training tips, secrets and inspiration for us all. You will also learn the "laws" that guarantee you huge muscle growth and how to blast through all plateaus! Have a Good training and may you gain, gain and gain again!

D Wolves

Tuesday, June 17, 2008

MY PORTION OF TRAIN

Monday :

(Total Amount of Plate Weight)

Chest :

Bench Press With Machine Press (Free Wegiht):
Set # 1 : 90Lbs x 10 reps
Set # 2 : 140Lbs x 10 reps
Set # 3 : 160Lbs x 10 reps
Set # 4 : 200Lbs x 10 reps

Incline Press With Machine Press (Free Wegiht):
Set # 1 : 90Lbs x 10 reps
Set #2 : 90Lbs x 10 reps
Set #3 : 120Lbs x 10 reps
Set #4 : 140Lbs x 10 reps

Dips :
Set # 1 & 2 : Body Weights only x 10 reps
Set # 3 : Body Weights + 25 Lbs x 10 reps
Set # 4 : Body Weights + 45 Lbs x 10 reps

Butterfly :
Set # 1 & 2 : 30kg x 10 reps
Set # 3 : 35kg x 10 reps
Set # 4 : 45kg x 10 reps

Incline Dumbell Press/ Flat Dumbell Press/Fly :
Set # 1 & 2 : 10 kg x 10 reps
Set # 3 : 15kg x 10 reps
Set # 4 : 20kg x 10 reps

BICEPS :

Dumbell Alternate Curls :
Set #1, 2 & 3 : 10 kg
Set #4 : 15kg

Barbell Curls :
Set #1 & 2 : 10kg
Set # 3 & 4 : 15 - 20 kg

Preacher Machine Curl :
Set # 1 & 2 : 15 kg
Set # 3 : 20kg
Set # 4 : 25kg

Hammer Curl :
Set #1, 2 & 3 : 8kg
Set #4 : 10kg

Tuesday :

BACKS :

Lat Pull Down Front n Rear / Chin Up (Chin up body weight only) :
Set #1 : 45kg x 10 reps
Set #2 : 55kg x 10 reps
Set #3 : 65kg x 10 reps
Set #4 : 70-80kg x 10 reps

Close Grips : Idem
Set #4 : 80kg x 6-8 reps

Back Row :
Set #1 : 35kg x 10 reps
Set #2 : 45kg x 10 reps
Set #3 : 55kg x 10 reps
Set #4 : 60kg x 10 reps

T Bar Rows :

Set #1 & 2 : 90Lbs x 10 reps
Set #3 : 115Lbs x 10 reps
Set #4 : +/- 140Lbs x 10 reps

Note : I never fall under 6 reps

TRICEPS

Triceps Pull Down Machine Katrol :

Set #1 : 65kg x 10 reps
Set #2 : 75kg x 10 reps
Set #3 : 80kg x 10 reps
Set #4 : 88kg x 10 reps

Triceps Wide Grip :
Set #1 : 20kg x 10 reps
Set #2 : 25kg x 10 reps
Set #3 : 30kg x 10 reps
Set #4 : 35kg x 10 reps

Triceps barbell One Hand :

Set #1 & 2 : 10 kg x 10 reps
Set # 3 & 4 : 15kg x 10 reps

Kickback :

Set #1 & 2 : 8kg x 10 reps
Set #3 & 4 : 9-10kg x 10 reps

Wednesday

Shoulder

Military Press
Set #1 & 2 : 10kg x 10 reps
Set #3 : 15kg x 10 reps
Set #4 : 20kg x 10 reps

Behind the neck Press

Set #1 & 2 : 10kg x 10 reps
Set #3 : 15kg x 10 reps
Set #4 : 20kg x 10 reps

Arnold Press

Set #1 & 2 : 10kg x 10 reps
Set #3 : 15kg x 10 reps
Set #4 : 20kg x 10 reps

Lateral Raise

Set #1 & 2 : 8kg x 10 reps
Set #3 & 4 : 10kg x 10 reps

Dumbell Shrug

Set #1 : 30kg x 10 reps
Set #2 : 35kg x 10 reps
Set #3 & 4 : 40kg x 10 reps

Leg

Leg Press

Set #1 & 2 : 40kg x 10 reps
Set #3 : 60kg x 10 reps
Set #4 : 80kg x 10 reps

Leg Extention

Set #1 : 60kg x 10 reps
Set #2 : 70kg x 10 reps
Set #3 : 75kg x 10 reps
Set #4 : 80kg x 10 reps

Leg Curl

Set #1 & 2 : 25kg x 10 reps
Set #3 : 30kg x 10 reps
Set #4 : 45kg x 10 reps