John's 3 Day On 1 Off Weight Training Routine
Day 1: chest-triceps Day 2: back-biceps Day 3: shoulders-legs Day 4: rest Day 5: chest-triceps Day 6: back-biceps Day 1: chest-triceps Chest pullover 3x10 incline bench press 12/10/10/8 flat bench press 12/10/10/8 flat dumbell flys 3x10 crossover 10/10/8/8 Triceps french press 3x10 cable pressdowns 12/12/10/10 cable pressdowns close grip 12/12/10/10 kickbacks3x10 Day 2: back-biceps Back chin ups 3x10 or failure lat pulldown 12/12/10/10 lat pulldown behind neck 10/10/10 low cable rows(close grip) 12/10/10/8 wide grip 10/10/10/10 dumbell rows 3x10 Biceps barbell bicep curl/bumbell preacher curl superset 10 reps at barbell 6 at preacher do this 4 times concentration bicep curl 3x8 hammer curl 3x16 alternating hands Day 3: shoulders-legs shoulders upright rows 12/12/10/10 front raises /lethal raises/bend over raises superset 10 reps of each exercise.do 4 supersets dumbell presses 3x10 Legs squats 4x10 abdominal crunches:2x60 2x25(add weigh plate behind neck) For illustrations and descriptions of the weight training exercises, please go to the following page:
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