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ive been struggling with diet and training plans for the past couple of days, and after seeing M18's post and revisions, i thought it was time to bring together everything and see what you guys think of this:
MONDAY- chest/tris
Incline barbell bench- 4 sets (reps 8,6,6,4)
Flat barbell bench- 4 sets (reps 8,6,6,4)
Incline dumbbell flys- 4 sets (reps 8,8,6,6)
Pressdowns- 3 sets (reps 5,5,5)
Lying tri extensions- 3 sets (reps 5,5,5)
Overhead 2-handed dumbbell extensions- 3 sets (5,5,5)
TUESDAY- legs/calves
Squats- 4 sets (8,6,5,4)
Leg press- 4 sets (8,6,6,6)
Extensions- 3 sets (8,6,6)
Leg curls- 3 sets (8,6,6)
Seated calf raises- 3 sets (8,8,8)
Standing calf raises- 3 sets (8,8,8)
WEDNESDAY- neck/forearms
Neck machine (all ways, sides, front, back)- 3 sets (8,8,8)
Seated wrist curls- 3 sets (8,8,8)
Behind the back curls- 3 sets (8,8,8)
Reverse EZ-bar curls- 3 sets (8,8,8)
THURSDAY- shoulders/traps
Seated military barbell press- 3 sets (6,6,6)
Arnold dumbbell presses- 3 sets (6,6,6)
Standing side lateral raises- 3 sets (6,6,6)
Barbell shrugs- 4 sets (6,6,4,4)
Dumbbell shrugs- 4 sets (8,6,6,4)
Friday- back/bis
Deadlifts- 4 sets (8,6,5,4)
Bent-over barbell rows- 4 sets (6,6,5,5)
T-bar rows- 3 sets (6,5,5)
Wide-grip lat pulldowns- 3 sets (6,5,5)
Standing barbell curls- 3 sets (6,6,6)
Seated preacher curls- 3 sets (6,6,6)
Incline seated alternating dumbbell curls- 3 sets (6,6,6)
tell me what your opinions are on this.....i tried to incorporate everything you guys have said on a buncha posts. looking foward to hearing from you all. thanks again.
MONDAY- chest/tris
Incline barbell bench- 4 sets (reps 8,6,6,4)
Flat barbell bench- 4 sets (reps 8,6,6,4)
Incline dumbbell flys- 4 sets (reps 8,8,6,6)
Pressdowns- 3 sets (reps 5,5,5)
Lying tri extensions- 3 sets (reps 5,5,5)
Overhead 2-handed dumbbell extensions- 3 sets (5,5,5)
TUESDAY- legs/calves
Squats- 4 sets (8,6,5,4)
Leg press- 4 sets (8,6,6,6)
Extensions- 3 sets (8,6,6)
Leg curls- 3 sets (8,6,6)
Seated calf raises- 3 sets (8,8,8)
Standing calf raises- 3 sets (8,8,8)
WEDNESDAY- neck/forearms
Neck machine (all ways, sides, front, back)- 3 sets (8,8,8)
Seated wrist curls- 3 sets (8,8,8)
Behind the back curls- 3 sets (8,8,8)
Reverse EZ-bar curls- 3 sets (8,8,8)
THURSDAY- shoulders/traps
Seated military barbell press- 3 sets (6,6,6)
Arnold dumbbell presses- 3 sets (6,6,6)
Standing side lateral raises- 3 sets (6,6,6)
Barbell shrugs- 4 sets (6,6,4,4)
Dumbbell shrugs- 4 sets (8,6,6,4)
Friday- back/bis
Deadlifts- 4 sets (8,6,5,4)
Bent-over barbell rows- 4 sets (6,6,5,5)
T-bar rows- 3 sets (6,5,5)
Wide-grip lat pulldowns- 3 sets (6,5,5)
Standing barbell curls- 3 sets (6,6,6)
Seated preacher curls- 3 sets (6,6,6)
Incline seated alternating dumbbell curls- 3 sets (6,6,6)
tell me what your opinions are on this.....i tried to incorporate everything you guys have said on a buncha posts. looking foward to hearing from you all. thanks again.
