Full 8-12 Week Diet & Training Programs Available at http://alexlosangeles.blogspot.com

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93 COMMENTS

  1. Monday – CHest
    4 sets incline bench press 10-12 reps
    4 ses incline bench press 10-12 reps
    4 sets flat dumbell bench press 10-12 reps
    4 sets cable flies 10-12 reps
    4 sets inline cable flies 10-12
    4 sets seated pec fly 10-12 reps

    Teusday Back
    4 sets lat pulldowns 10-12 reps
    4 sets lat lat pulldown 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 of leg press 10-12 reps
    4 sets of leg extentions 10-12 reps
    4 sets of flying leg curls 10-12 reps
    4 sets of seated leg curls 10-12 reps
    4 sets of calf raises 10-12 reps

    Thursday – Shoulders
    4 sets seated smith machine military press 10-12 reps
    4 sets seated dumbell press 10-12 reps
    4 sets front dumbbell raises 10-12 reps
    4 sets dumbbell fly 10-12 reps
    4 sets upright rows 10-12 reps
    4 sets dumbbell shruggs 10-12 reps

    Fridays- Biceps and 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 extension 10-12 reps
    4 sets sitting arm curls 10-12 reps

    3-4x A week – Abs
    4 sets hanging leg raises 10-12 reps
    4 sets decline situps 10-12 reps
    4 sets side bends for obliques 10-12 reps

  2. Thanks for sharing this routine with us , I’ve been following this routine for about 6 weeks now , do you think I can carry on doing this routine with just adjusting the weights , or should I be looking to do another routine altogether, thanks for your time .

  3. Thank your for this I’m 14 5,9 I weigh 150 I barely could bench 105 squat 165 and deadlift 225 after doing this for 3 months I lost 15 pound I weigh 135 now I can bench 185 squat 255 and deadlift 350

  4. This is my routine

    D1: Chest shoulder triceps

    D2: Back biceps

    D3: Legs

    D4: Chest shoulder triceps

    D5: Back biceps

    I'm skinny and small chest so I focus more on my chest. You can help me with this time table, does it is something I need to fix. Thank you very much.

    Now I tall m78 and 57kg. I just go to gym for 1 and half month

  5. Don't skip this video.
    This is the only video that helped me to see results in about two weeks. I used to fuck around at the gym not knowing what I'm doing but after watching and following this video now I have a schedule and I know what I'm doing and believe me I saw results in about 2 weeks.

  6. I am glad I found this video. Just been to the Gym..Day1 with a friend who claims to have been going there for over a year. He made me do a bit of everything ..GLAD my Balls are still in place…LOL….Thanks a TON for your video. As someone below said it, No BS Only Exercise….very very inspiring..God Bless!!

  7. Thank you for putting up an actual routine and not being one of these 1 hour videos that tells you nothing and instead ends with a link to a website so you can pay $100 to get the full package.
    Awesome video thank you so much. Great form also.

  8. Wait so should we do this every week and stick with it?? Because I heard it’s bad for you if you work out every single day.. I’m just wondering because I’m trying to get in shape for the summer and I want to do this every week for the next 3 to 4 months. But I don’t know if this is weekly or idk. Please help asap

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