Author Topic: Bryans Journal  (Read 933 times)

Offline Bryan H.

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Bryans Journal
« on: June 03, 2009, 03:53:45 PM »
So I have decided to start a good workout schedule this summer and stick too it. I want to get a good workout from it and since you guys are good at exercising and stretching, I was wondering if anyone could help me refine my schedule a little bit. I just want to make sure I am getting a good workout, I would appreciate if some of you guys could tell me some exercises to replace, remove, etc.

Here is the schedule

Workout Schedule

Bold-Primary Targeted Muscle


Monday- Arms- 6 Minutes Per Workout!

1)   Standing Dumbbell Curls- Biceps, Forearms (do not lift excess weight and use momentum to swing the dumbbells up. Use a lighter weight and keep the movement slow and controlled. For variety you can do this exercise with one arm at a time.)
2)   Dumbbell Hammer Curls- Biceps, Brachialis, and Forearms (do not lift excess weight and use momentum to swing the dumbbells up. Use a lighter weight and keep the movement slow and controlled. For variety you can do this exercise with one arm at a time.)
3)   Dumbbell Concentration Curls- Biceps (use light weights and good form)
4)   Lying Barbell Extensions- Triceps
5)   Close Grip Bench Press- Triceps (inner and outer heads), pecs, and deltoids
6)   Tricep Dumbbell Extensions- Triceps (long inner head)
7)   Tricep Dumbbell Kickbacks- Triceps (all three heads)
8)   Reverse Barbell Curl- Forearms (palms facing down)
9)   Wrist Curls (Dumbbell/Barbell)- Forearms (palms facing up)
10)   Reverse Wrist Curls (dumbbell/barbell)- Forearms (palms facing down)

Tuesday- Chest- 6 ½ Minutes Per Workout!

1)   Bench Press- Chest, Triceps, Shoulders
2)   Dumbbell Flyes- Chest, Triceps, Shoulders
3)   Pushups- Chest, Triceps, Shoulders
4)   Around The Worlds- Chest, Shoulders
5)   Barbell Guillotine Bench Press- Chest, Triceps
6)   Dumbbell Bench Press- Chest, Triceps, Shoulders
7)   Eagle Sit-Ups- Chest
8)   Front Raise And Pullover- Chest, Triceps, Shoulders
9)   Dive Bomber Pushup- Chest, Deltoids, Triceps

Wednesday- Rest!!!!!!!!!!


Thursday- Shoulders- 12 Minutes Per Workout!

1)   Bar Military Press- Deltoids, Pecs, Triceps (brachii)
2)   Bar Upright Row- Deltoids, Rotator Cuff, Trapezius
3)   Shrug- Trapezius
4)   Dumbbell Lateral Raise- Deltoids, Rotator Cuff, Trapezius
5)   Front Raise- Deltoids (front)

Friday- Back

      1) Pull-Up- Latissimus Dorsi




Thanks Guys!