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What are the most effective muscle building workouts for:
Shoulders
Back (not lats)
Triceps
Traps
Forearms

I want to know a couple of the best exercises for each of those body parts. thanks.

6 week workouts
Phase l

Day One

Squats Warm Up Sets
4 Sets 6×60 6×60 6×100 6×125

Squats
4 Sets 8 to 10 Reps
Set 1 135 Set 2 150 Set 3 165 Set 4 200

Leg Press
4 Sets 8 to 10 Reps
Set 1 300 Set 2 300 Set 3 400 Set 4 450

Leg Extension
4 Sets 8 to 10 Reps
Set 1 50 Set 2 55 Set 3 60 Set 4 65

Leg Cruel
4 Sets 8 to 10 Reps
Set 1 50 Set 2 60 Set 3 70 Set 4 80

Day Two

Chest
4 Sets 8 to 10 Reps
Set 1 135 Set 2 160 Set 3 180 Set 4 200

Flat Bench
4 Sets 8 to 10 Reps
Set 1 135 Set 2 145 Set 3 155 Set 4 175

Incline
4 Sets 8 to 10 Reps
Set 1 100 Set 2 145 Set 3 155 Set 4 175

Cable Flys
4 Sets 8 to 10 Reps
Set 1 30 Set 2 40 Set 3 50 Set 4 60

Dumbbell Pullovers
4 Sets 8 to 10 Reps
Set 1 50 Set 2 60 Set 3 70 Set 4 75

Day Three Off

Day Four
Back
Pull Downs
4 Sets 8 to 10 Reps
Set 1 100 Set 2 125 Set 3 150 Set 4 170

T Bar Rows
4 Sets 8 to 10 Reps
Set 1 80 Set 2 100 Set 3 125 Set 4 150

Cable Rows
4 Sets 8 to 10 Reps
Set 1 50 Set 2 75 Set 3 100 Set 4 125

Dumbbell Rows
4 Sets 8 to 10 Reps
Set 1 50 Set 2 50 Set 3 50 Set 4 50

Day five
Military Press
4 Sets 8 to 10 Reps
Set 1 135 Set 2 135 Set 3 150 Set 4 155

Standing Dumbbell Press
4 Sets 8 to 10 Reps
4 Sets 50 Pounds

Bent Lateral Raises
4 Sets 8 to 10 Reps
Set 1 30 Set 2 30 Set 3 35 Set 4 35

Shrugs
4 Sets 8 to 10 Reps
Set 1 125 Set 2 135 Set 3 150 Set 4 175

Day Six
Biceps
Standing Cruel
4 Sets 8 to 10 Reps
Set 1 50 Set 2 65 Set 3 75 Set 4 90

Standing Hammer Cruel
4 Sets 8 to 10 Reps
Set 1 35 Set 2 40 Set 3 40 Set 4 45

Preacher Reverse Cruel
4 Sets 8 to 10 Reps
Set 1 20 Set 2 40 Set 3 50 Set 4 60

Triceps
Lying Dumbbell Extensions
4 Sets 8 to 10 Reps
Set 1 30 Set 2 40 Set 3 40 Set 50

Press Downs
4 Sets 8 to 10 Reps
Set 1 50 Set 2 55 Set 3 60 Set 4 65

Reverse Press Downs
4 Sets 8 to 10 Reps
Set 1 40 Set 2 50 Set 3 60 Set 4 60

Dips
4 Sets 8 to 10 Reps

Day Seven Off

Good luck:
CLICK ALSO ON TO MY FREE WEBSITE HAS FREE WORKOUT PLANS AND FREE DIET PLANS :)

FROM THE STAFF OF BOEAFITNESS<a href="http://boeafitness.com/index.php?o…

This entry was posted by admin on March 13, 2010 at 5:41 pm under Diet and Fitness. You can leave a response, or trackback from your own site. Follow any responses to this entry through the RSS 2.0 feed.

One Comment

  1. Raymond B says:

    6 week workouts
    Phase l

    Day One

    Squats Warm Up Sets
    4 Sets 6×60 6×60 6×100 6×125

    Squats
    4 Sets 8 to 10 Reps
    Set 1 135 Set 2 150 Set 3 165 Set 4 200

    Leg Press
    4 Sets 8 to 10 Reps
    Set 1 300 Set 2 300 Set 3 400 Set 4 450

    Leg Extension
    4 Sets 8 to 10 Reps
    Set 1 50 Set 2 55 Set 3 60 Set 4 65

    Leg Cruel
    4 Sets 8 to 10 Reps
    Set 1 50 Set 2 60 Set 3 70 Set 4 80

    Day Two

    Chest
    4 Sets 8 to 10 Reps
    Set 1 135 Set 2 160 Set 3 180 Set 4 200

    Flat Bench
    4 Sets 8 to 10 Reps
    Set 1 135 Set 2 145 Set 3 155 Set 4 175

    Incline
    4 Sets 8 to 10 Reps
    Set 1 100 Set 2 145 Set 3 155 Set 4 175

    Cable Flys
    4 Sets 8 to 10 Reps
    Set 1 30 Set 2 40 Set 3 50 Set 4 60

    Dumbbell Pullovers
    4 Sets 8 to 10 Reps
    Set 1 50 Set 2 60 Set 3 70 Set 4 75

    Day Three Off

    Day Four
    Back
    Pull Downs
    4 Sets 8 to 10 Reps
    Set 1 100 Set 2 125 Set 3 150 Set 4 170

    T Bar Rows
    4 Sets 8 to 10 Reps
    Set 1 80 Set 2 100 Set 3 125 Set 4 150

    Cable Rows
    4 Sets 8 to 10 Reps
    Set 1 50 Set 2 75 Set 3 100 Set 4 125

    Dumbbell Rows
    4 Sets 8 to 10 Reps
    Set 1 50 Set 2 50 Set 3 50 Set 4 50

    Day five
    Military Press
    4 Sets 8 to 10 Reps
    Set 1 135 Set 2 135 Set 3 150 Set 4 155

    Standing Dumbbell Press
    4 Sets 8 to 10 Reps
    4 Sets 50 Pounds

    Bent Lateral Raises
    4 Sets 8 to 10 Reps
    Set 1 30 Set 2 30 Set 3 35 Set 4 35

    Shrugs
    4 Sets 8 to 10 Reps
    Set 1 125 Set 2 135 Set 3 150 Set 4 175

    Day Six
    Biceps
    Standing Cruel
    4 Sets 8 to 10 Reps
    Set 1 50 Set 2 65 Set 3 75 Set 4 90

    Standing Hammer Cruel
    4 Sets 8 to 10 Reps
    Set 1 35 Set 2 40 Set 3 40 Set 4 45

    Preacher Reverse Cruel
    4 Sets 8 to 10 Reps
    Set 1 20 Set 2 40 Set 3 50 Set 4 60

    Triceps
    Lying Dumbbell Extensions
    4 Sets 8 to 10 Reps
    Set 1 30 Set 2 40 Set 3 40 Set 50

    Press Downs
    4 Sets 8 to 10 Reps
    Set 1 50 Set 2 55 Set 3 60 Set 4 65

    Reverse Press Downs
    4 Sets 8 to 10 Reps
    Set 1 40 Set 2 50 Set 3 60 Set 4 60

    Dips
    4 Sets 8 to 10 Reps

    Day Seven Off

    Good luck:
    CLICK ALSO ON TO MY FREE WEBSITE HAS FREE WORKOUT PLANS AND FREE DIET PLANS :)

    FROM THE STAFF OF BOEAFITNESS<a href="http://boeafitness.com/index.php?o…
    References :

    March 13, 2010, 10:47 pm

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