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***The Official WU Dirtbag Weight Room Club*** IBU (you sexy boy)

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Author Topic: ***The Official WU Dirtbag Weight Room Club*** IBU (you sexy boy)  (Read 5006 times)
Trent
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« Reply #45 on: December 05, 2011, 10:37:53 am »

I do a six day split that goes a bit like this:

Day 1: Biceps
-alternating dumbbell curls
-straight bar curls
-hammer curls
-seated ez bar curls but on this last exercise, I focus on contraction and spend 8 seconds per rep going back down
Day 2:Chest
-dumbbell bench press
-incline barbell bench press (with a pause at the bottom)
-decline barbell bench press
-dumbbell flies
Day 3: Shoulders
-shoulder press
-side laterals
-front laterals
-upright rows
-revrse flies (I think that's what its called. You lay on an incline bench with your stomach on the pad, and you extend your arms out like a fly)
Day 4: Back (and traps, even though they're part of the back, some people think its shoulder lol Shocked )
-deadlift (**** love this exercise)
-barbell shrug
-t-bar row
-lat bar pull
-hyperextension
Day 5: Triceps
-seated dumbbell tricep extensions
-cable pushdowns
-laying down ez curl bar tricep extensions
-dumbbell kickbacks
Day 6: Legs
-leg press(I go as heavy as I can here)
-squats(ass to calves or at least breaking parallel. And I don't go super heavy on this one. I like to rep it out at a light weight such as 135-185)
-quad extensions
-leg curls (idk what the correct name is)


I don't supplement anymore, but I am eating like a madman. 3000 calories a day in order to be 200 lbs before I cut down for my upcoming competition.


Sidenote: if I posted pics with my shirt off, would you call me kechua?
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