imafuturebodybuilder
New member
Mon.
Chest:
Bench- 3x6
Incline- 3x6
Flyes- 3x10
Triceps:
Pulley Downs- 3x6
Overhead Press- 3x6
Lying tricep press- 3x6
Shoulders:
Bent Over Dumbbell Rear Delt Raise - 3x10
shoulder raises - 3x10
Tuesday.
Back:
Pulldowns- 3x6
seated rows - 3x6
db row - 3x6
Biceps:
Hammer Curls - 1x10, 1x8, 1x6
Preacher curls -1x10, 1x8, 1x6
cable curls - 1x10, 1x8, 1x6
traps:
Upright cable row - 3x10
db shrugs - 3x10
Wed.
Front squats - 3x6
leg press- 3x6
leg extensions - 3x10
Hamstring curl machine- 3x10
Calf maching 3x12
Thursday- off
Start over.
This is my split, feel free to criticize. but I've gotten some descent gains on it. Need to know if i'm doing too much? Or a new split?
Also i cannot do back squats because of injury.
Chest:
Bench- 3x6
Incline- 3x6
Flyes- 3x10
Triceps:
Pulley Downs- 3x6
Overhead Press- 3x6
Lying tricep press- 3x6
Shoulders:
Bent Over Dumbbell Rear Delt Raise - 3x10
shoulder raises - 3x10
Tuesday.
Back:
Pulldowns- 3x6
seated rows - 3x6
db row - 3x6
Biceps:
Hammer Curls - 1x10, 1x8, 1x6
Preacher curls -1x10, 1x8, 1x6
cable curls - 1x10, 1x8, 1x6
traps:
Upright cable row - 3x10
db shrugs - 3x10
Wed.
Front squats - 3x6
leg press- 3x6
leg extensions - 3x10
Hamstring curl machine- 3x10
Calf maching 3x12
Thursday- off
Start over.
This is my split, feel free to criticize. but I've gotten some descent gains on it. Need to know if i'm doing too much? Or a new split?
Also i cannot do back squats because of injury.