Full 8-12 Week Diet & Training Programs Available at http://alexlosangeles.blogspot.com
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Full 8-12 Week Diet & Training Programs Available at http://alexlosangeles.blogspot.com
Follow me on Instagram: Alexlosangeles
http://instagram.com/alexlosangeles
hey mayne what would you recommend for rest time between each exercise?
You forgot the part where you take roids
im fat trying to lose weight, i heard building muscle is the quickest way to burn fat, im scared that if i do this workout ill bulk up. will i be able to cut doing this?
planet fitness doesnt have half of this im fucked lmao
Low, mid, or heavy weight?
Skip this part 07:05 – 10:05
this isn't the same guy as the recent videos, is it? This guy is wayy more jacked
I turned this into a 4 day split: chest/triceps, legs/core, back/biceps, shoulders/delts , core
wow
tool
You're Welcome…
MONDAYS – CHEST
Warmup Set Benchpress
Incline Benchpress 10-12 reps
4 Sets Incline Dumbbell Bench Press 10-12 reps
4 Sets Flat Dumbbell Bench Press 10-12 reps
4 Sets Cable Flies 10-12 reps
4 Sets Incline Cable Flies 10-12 reps
4 Sets Seated Pec Fly 10-12 reps
TUESDAYS – BACK
4 Sets Lat Pulldowns Wide Grip 10-12 reps
4 Sets Lat Pulldowns Close Grip 10-12 reps
4 Sets Seated Rows 10-12 reps
4 Sets Machine Seated Rows 10-12 reps
4 Sets T-Bar Rows 10-12 reps
4 Sets Cable Pulldowns 10-12 reps
WEDNESDAY – LEGS
4 Sets Shoulderbar Squat 10-12 reps
4 Sets Leg Press 10-12 reps
4 Sets Leg Extensions 10-12 reps
4 Sets Lying Leg Curls 10-12 reps
4 Sets Seated Leg Curls 10-12 reps
4 Sets Calf Raises 10-12 reps
THURSDAY – SHOULDERS
4 Sets Seated Smith Machine Military Press 10-12 reps
4 Sets Seated Dumbbell Press 10-12 reps
4 Sets Front Dumbbell Raises 10-12 reps
4 Sets Dumbbell Flies 10-12 reps
4 Sets Upright Rows 10-12 reps
4 Sets Dumbbell Shrugs 10-12 reps
FRIDAY – BICEPS & TRICEPS
4 Sets Dumbbell Curls 10-12 reps
4 Sets Preacher Curls 10-12 reps
4 Sets Cable Bicep Curls 10-12 reps
4 Sets Rope Pushdowns 10-12 reps
4 Sets Behind The Neck Tricep Extensions 10-12 reps
4 Sets V-Bar Tricep Extensions 10-12 reps
4 Sets V-Bar Tricep Extensions 10-12 reps
3-4 X WEEK ABS
4 Sets Hanging Leg Raises 10-12 reps
4 Sets Decline Sit Ups 10-12 reps
4 Sets Side Bends for Obliques 10-12 reps
4 Sets 10-12 reps
anyone else skip mins 7.30 – 10.10?
19:20 dude in the back thats some bro science curl action, see's the camera throws in a punch as well "im badass" …..
thank you
I was looking for this all over the net..till I found it
I like it
would this workout plan work if your skinny trying to gain muscle
Slow and steady, perfect form.
twice a day or only evening plzz tell me
Any chance you could please put tags in for the different days? :)
Why does he look like drake when he's turned sideways? I know it's a stupid question…… but why??
What is this gay ass music.
Do you put more weights betwen sets? or you just stick on 1 single weight on every set til final exercise ?
Guys I'm skinny a.f and i go to the gym but i wanna gain weight fast can someone tell me what to eat?
Ok here is my question waht do you eat through the week?
I'm going to try this for a month and see if it is good I'll keep you guys updated
Week one
Monday
Tuesday
Wensday
Thursday
Friday
Sat
Sun
Mondays Chest 0:01
Im gonna do everything but back day ????
I really like the week routine workout very simple and effective.so no resting time for it?
for how many weeks?
My boy working out at Retro!!!!!
why is there no deadlift
this guy is intense!
Whats the song?
hello I do my routine in this way monday- chest
Tuesday -triceps
Wednesday-biceps
Thursday-rest
friday-wings
Saturday- legs
is this correct?pls help
Does anyone know how to make muscle look very slim despite I lift 600lb?
Do you want to go salsa dancing with me next weekend??
Good job man
11:54 Hey, wasnt it the boy from BuffDudes video?? ???????? hahahaha never thought i would see him again lol
sir, can you tell me..
– can i see the result if i do it in an entire 3 whole months?(im 167cm and 67kg)
– what foods do i need to eat?
THANK YOU SO MUCH!!
This is exactly what I was looking for. Thank you!
Who is the guy in the video?
Do we have to increase the weight after each set???
more workout less talk' you my friend have simplified the whole thing … Thanx a bunch ????????