Vegan Bodybuilding & Fitness

where's the dips?

well, i thought about replacing the cable flys through dips but i don't know if the dips would train my triceps too much for a chest day. what do you think?

i think dips is the perfect chest excersise. if you don't want to work your triceps too much just focus on the chest and ben a little forward and it will give you a huge pump.

yeah, i like dips, too. but i've been doing them for the past 2 month so and wanted to switch to another excercise. maybe i'll bring them back into my routine.

Day 6!

Shoulders:

Barbell Shoulder Press
(20x15, 20x15,) 40x7, 40x6, 40x6, 40x6
Barbell Upright Row
(30x10,) 40x7, 40x6, 40x6, 40x6
Lying Dumbbell Lateral Raise
(5x12,) 7,5x10, 7,5x10, 7,5x10, 7,5x12
Dumbbell Front Raise
11x18, 11x12, 11x14 (supersetted all sets with 5kg dumbbells)

Abs:

Leg Raises
BWx25, BWx15, BWx15
Cruches
BWx20, BWx20

KICK IT!

Day 7! awesome pump today!

Arms:

Skull Crusher
(20x12, 20x10,) 25x10, 30x8, 30x7, 30x8
Dumbbell Kickbacks
7,5x12, 11x12, 11x10, 11x12

Barbell Curls
(30x8,) 35x8, 35x6, 35x6, 35x7
Dumbbell Concentration Curls
15x8, 15x6, 15x8

Day 8!

Legs:

Barbell Full Squats
20x20, 40x10, 60x8, 70x6, 70x6, 70x6, 70x6
Lever 45° Leg Press
120x7, 120x7, 120x7, 120x7
Lever Lying Leg Curls
23x10, 57,5x7, 57,5x6, 57,5x6
Lever 45° Calf Press
80x20, 110x20, 110x15, 110x15, 110x15
Lever Seated Calf Raise
57,2x15, 57,2x15, 57,2x12, 59,7x12

Leg Raise
BWx23, BWx20, BWx15

Day 9!

Back:

Cable Rear Pulldown
30x20, 40x20, 68x8, 68x7, 68x7, 68x7
Cable Close Grip Pulldown
68x8, 68x8, 68x7, 68x7
Barbell Bent-over Row
60x12, 65x9, 67,5x7, 67,5x7, 67,5x7
Lever Bent-over Row (Close Grip)
40x10, 55x8, 55x7, 55x6, 40x12
Weighted 45° Hyperextension
(BWx15,) 20x15, 20x15, 20x15

Day 10!

Chest:

Barbell Bench Press
20x20, 40x10, 60x8, 75x5, 75x5, 75x5, 75x5, 75x5
Barbell Incline Bench Press
20x10, 50x8, 60x6, 60x6, 60x6, 60x6
Cable Standing Fly
14x15, 27x7, 27x6, 27x5, 27x4
Dumbbell Fly
11x9, 11x9, 11x8, 11x7
Dips
BWx8, BWx8

Abs:

Leg Raises:
BWx25, BWx15, BWx15
Crunches:
BWx20, BWx15, BWx12

DIPS FTW!!

i found out that i shouldn't do them as the last exercise.

Day 11!

Shoulders:

Barbell Shoulder Press
20x20, 30x10, 40x10, 50x6, 50x6, 50x5, 50x5
Barbell Upright Row
20x15, 30x10, 40x7, 40x6, 40x5, 40x6
Lying Dumbbell Lateral Raise
5x12, 5x13, 5x13, 7,5x10, 11x6
Dumbbell Front Raise
11x20, 11x18, 7,5x20 (supersetted all sets with 5kg dumbbells)

Abs:

Leg Raises
BWx23, BWx15, BWx12, BWx12

Day 12!

Arms:

Skull Crusher
20x15, 20x10, 30x12, 32,5x7, 32,5x6, 32,5x6, 32,5x6
Dumbbell Kickbacks
7,5x15, 7,5x15, 7,5x15, 7,5x15

Barbell Curls
20x15, 35x8, 35x7, 35x6, 35x6
Dumbbell Concentration Curls
12,5x8, 12,5x8, 12,5x8, 12,5x8, 5x15

Day 13!

Legs:

Barbell Full Squats
20x20, 40x10, 60x5, 70x8, 80x5, 80x5, 80x4
Lever 45° Leg Press
80x8, 120x8, 120x7, 130x5, 130x5
Lever Lying Leg Curls
22,5x15, 42,5x6, 57,5x7, 57,5x6, 57,5x6
Lever 45° Calf Press
120x20, 120x15
Lever Seated Calf Raise
27,2x15, 42,2x15, 57,2x15, 62,2x12, 62,2x12, 62,2x12