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Old 11-30-2012, 10:10 AM   #122
dabears
Registered User
 
Join Date: Jan 2008
Location: Edmonton/Vernon
Posts: 223
My Ride: 2003 BMW M3
Here is what I came up with. I think this will be around a 60 minute workout, 4 days a week... and will completely destroy my body. Hopefully others agree. Thanks for all the tips everyone, I tried to include all of yours M3inline.

Monday - Shoulders / Triceps

Shoulders
Military Press - 4 Sets X 4-6 Reps
DB Press / Arnold Press / Upright Row - 3 Sets X 6-8 Reps
Side Laterals - 3 Sets X 6-8 Reps
Rear delts cables - 3 Sets X 12-15 Reps
Triceps (Bar)
Skulls - 3 Sets X 6-8 Reps
Press Downs - 3 Sets X 6-8 Reps
French Curls - 3 Sets X 6-8 Reps

Tuesday - Back / Traps / Forearms

Back
Deadlift - 4 Sets X 6-8 Reps
T-Bar Rows - 3 Sets X 6-8 Reps
Wide Grip Pullups - 3 Sets X 5-8 Reps
DB One-Arm Rows - 3 Sets X 6-8 Reps
Seat rows - 3 Sets X 6-8 Reps
Biceps
Preacher Curls - 3 Sets X 8-10 Reps
Incline DB Curls - 3 Sets X 8-10 Reps
Concentration curls - 3 Sets X 8-10 Reps

Thursday - Chest / Triceps

Chest
Flat Bench Press - 4 Sets X 8,8,6,6 Reps
Incline DB/Smith Press - 4 Sets X 6-8 Reps
Pec Dec - 4 Sets X 6-8 Reps
Low Cables - 4 Sets X 12-15 Reps
Triceps (Cable/BW)
Press Downs - 3 Sets X 6-8 Reps
Dips - 3 Sets X 6-8 Reps

Friday - Quads / Hamstrings / Calves

Quads
Squats - 5 Sets X 12,10,6,6,8 Reps
Leg Press / Lunges - 4 Sets X 10,8,6,10 Reps
Extensions - 3 Sets X 4-6 Reps
Hamstrings
Romanian Deadlifts - 4 Sets X 6-8 Reps
Lying Hams - 3 Sets X 6-8 Reps
Calves
Standing Calve Raises - 4 Sets X 8-10 Reps
Donkey 21s - 4 Sets X 21 Reps

Starting monday so plenty of time to nitpick it
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Last edited by M3Inline6; 11-30-2012 at 11:36 AM.
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