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8 Weeks Out From 2010 INBF Hercules

Now that I am 8 weeks out I figured it was time to switch up the routine a little.  Each workout is followed by 15min of cardio.  I am now working out six days a week with only one day off.

Chest <> Back, Traps & Abs

3 Incline Dumbbell Bench Press <> Wide Grip Lat Pulldown

3 Bench Press <> Bent Over Row

3 Decline Bench Press <> Close Grip Seated Row

3 Dumbbell Fly <> Medium Grip Pulldown

3 Seated Dumbbell Shrug <> Barbell Shrug

3 Leg Raises <> Romain Twist

Legs & Abs

3 Leg Extension <> Lying Leg Curl

3 Front Squat <> Romainian Deadlift

3 Leg Press

3 Squats <> Lunges

3 Seated Calf Raise <> Donkey Calf Raise

3 Standing Calf Raise <> Seated Calf Raise

Shoulders, Traps, Arms & Abs

3 Dumbbell Shrug <> Upright Row

3 Front Lateral <> Side Lateral <> Bent Over Lateral

3 Seated Dumbbell Curl <> Seated Dumbbell Extension

3 Preacher Curl <> Tricep Rope Pressdown

3 Concentration Curl <> Dumbbell Overhead Extension

3 Leg Raise <> Romain Twist

Chest <> Back, Forearms & Abs

3 Bench Press <> Dumbbell Bent Over Row

3 Decline Dumbbell Fly <> Close Grip Pulldown

3 Cable Crossover <> Wide Grip Pulldown

3 Low Cable Crossover <>Reverse Grip Pulldown

3 Wrist Curl <> Wrist Twist

3 Weighted Crunch <> Double Crunch

Legs, Traps & Abs

4 Leg Extension <> Seated Leg Curl

4 Squats <> Dumbbell Romainian Deadlift

4 Leg Press

4 Seated Calf Raise <> Standing Calf Raise

3 Barbell Shrugs <> Dumbbell Shrugs

3 Leg Raise <> Romain Twist

Shoulders, Traps, Arms & Abs

3 Seated Dumbbell Shrug <> Seated Dumbbell press

3 Front Lateral <> Side Lateral <> Bent Over Lateral

3 Seated Dumbbell Curl <> Seated Dumbbell Extension

3 Preacher Curl <> Tricep Rope Pressdown

3 Incline Dumbbell Hammer Curl <> Dumbbell Kickback

3 Weighted Crunch <> Double Crunch