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Monday, Wednesday, Friday:

Ab work as warm-up

1. Twisting Leg Raises – 50 reps each side

2. Hip Rolls – 50 reps each side

3. Double Leg Crossovers – 50 reps each side

4. Twisting Sit-ups Over Bench – 50 reps each side

5. Leg Raises off Flat Bench – 100 reps

6. Bent Knee Leg Raises – 100 reps

7. Seated Military Press – 4 sets of 6 reps

8. Lying Rear Delt Circles – 4 sets of 6 reps

9. Standing Dumbbell Presses – 4 sets of 6 reps

10. Lying Rear Delt Raise – 4 sets of 6 reps

11. One Arm Rowing Off Bench – 4 sets of 6 reps

12. Close Grip Chins – 4 sets of 10 reps

13. Rowing on High Pulley – 4 sets of 6 reps

14. Lat Pull downs – 4 sets of 6 reps

15. Incline Barbell Prones – 4 sets of 6 reps

16. Incline Laterals – Dumbbells – 4 sets of 6 reps

17. Bench Press – 4 sets of 6 reps

18. Bent Arm Laterals – 4 sets of 6 reps

 

Tuesday, Thursday, Saturday:

1. Twisting Good Mornings – 100 reps to each side

2. 3/4 Dumbbell Side Bends – 50 reps each side

3. Kneeling Back Kicks – 100 reps each leg

4. 3/4 Barbell Side Bends – 100 reps each side

5. Incline Hip Raise – 100 each side

6. One-Hand Triceps Extension on Pulley – 4 sets of 6 reps

7. Parallel Bar Dips – 4 sets of 6 reps

8. Seated Two Hand French Curl – 4 sets of 6 reps

9. Kneeling Triceps Pull down on Lat Machine – 4 sets of 6 reps

10. Leg Extension on Extension Machine – 4 sets of 6 reps

11. Front Squats – 4 sets 6 reps

12. Thigh Bicep Curls – 4 sets 6 reps

13. Hack Squats – 4 sets 6 reps

14. E-Z Bar Standing Curl – 4 sets of 6 reps

15. Seated Dumbbell Curl – 4 sets 6 reps

16. Incline Curl – Dumbbells – 4 sets of 6 reps

17. Concentration Curls – 4 sets of 6 reps

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Source:

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