Help me Fast

[Shades McCool]

OK I am about to change my whole workout up. I would like to split everything up better. I would like to see yall fill in my days with the best excerises for that day since I will be doing them one day a week.

Day One: Back
Dead Lifts and what else? T Bar Rows?

Day Two:
Incline, Decline Flat
Flys and what else?

Day Three:
Legs: I have this day down

Day Four:
Shoulders what else

Also what day should I do cleans?

Please help me out as fast as possible, I am coming off a Back and Bi's...........Chest/Shoulder/Tri............Legs rotation!

Thanks in advance!

Shades

 

[MidwestJ]

good man for doing cleans...I'd say stick them on leg day so you're back has rested a couple of days since your back workout. Also on your back day add bent over barbell row. They're really becoming a favorite of ours. It's pretty much the same as t bar row so mix those up.


Man add some tri's to your chest day! Do skull crushers and db tri extensions from laying on the floor. GOod luck.

 

[Shades McCool]

I appreciate it man, I have caught a lot of flack in the past for doing any tri's on my chest day. I would really like someone to just tell me what exercises I need to do for each day for optimum results.

On my other workout I have gone from 185lb 15% to about 200 9-10% and I am ready to change it up a little.

Any Help would be great!!

Shades

 

[Shades McCool]

bump

 

[gymtime]

I assume there are rest days in between each day here?

And no, you won't go to Hell for not doing tris on chest day. I've done workouts with tries in back day. It's a good change-up.