Mon-Thurs-Sat
Lats and Arms:
- Wide grip chins 5x6-8 reps
- Long pulley lat exercise 5x10 reps
- Straight arm Pullover 5x10reps
- Lat Pulley Pull-ins 5x10 reps
- Incline Dumbbell Curls 5x10 reps
- Preacher curl 4x10 reps
- Gironda Bicep bench curl 4x10 reps
- Concentration Curl 4x10 reps
- One arm Seated triceps press 6x10 reps
- Triceps ext. on long pull 5x10 reps
- Lat bar triceps ext 5x10 reps
- Supine reverse grip press 5x10 reps
Tuesday and Friday
Chest and Shoulders:
- Decline Dumbbell press 5x10 reps
- Decline pulley flys 5x10 reps
- Reverse grip dips 5x8-10 reps
- Incline Pulley flys 5x8-10 reps
- Seated dumbbell press 6x10 reps
- Seated Behind the neck press 5x6-10 reps
- Standing lateral raises 5x10 reps
- Alternate front raises 5x10 reps
- One arm incline raises 4x10 reps
Every other day
Legs and abs:
- Toe raises on calf machine 5x25-50 reps
- Roman chair squats 5x20-30 reps
- Gironda ab squeezes x max
Don Peters with family outside of Vince's Gym
Source:
Muscle Builder Magazine