Don Peters Muscle Building Routine

Mon-Thurs-Sat

Lats and Arms

– Wide grip chins 5×6-8reps
– Long pulley lat exercise 5x10reps
– Straight arm Pullover 5x10reps
– Lat Pulley Pullins 5x10reps
– Incline Dumbell Curls 5x10reps
– Preacher curl 4x10reps
– Gironda Bicep bench curl 4x10reps
– Concentration Curl 4x10reps
– One arm Seated tricep press 6x10reps
– Tricep ext. on long pull 5x10reps
– Lat bar tricep ext 5x10reps
– Supine reverse grip press 5x10reps

Tuesday and Friday

Chest and Shoulders

– Decline Dumbbell press 5x10reps
– Decline pulley flys 5x10reps
– Reverse grip dips 5×8-10reps
– Incline Pulley flys 5×8-10reps
– Seated dumbell press 6x10reps
– Seated Behind the neck press 5×6-10reps
– Standing lateral raises 5×10 reps
– Alternate front raises 5x10reps
– One arm incline raises 4x10reps

Every other day

Legs and abs

– Toe raises on calf machine 5×25-50 reps
– Roman chair squats 5×20-30 reps
– Gironda ab squeezes x max

(Muscle Builder Magazine)

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