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alright everyone would like your opinion/advice on my weekley training regime ive been training solidly for 2 years now here it goes:
MON: CHEST- bench press, flyes, incline bench press, dips (chest), kettlebell pressups, incline resistance machine chest press, dumbell pullovers, and finally decline bench ( with dumbells)
TUES:LEGS- (QUADS DOMINATING)-squats,hack squats, step ups, leg extension and hamstring curls supersetted, kettlebell lunges, CALF RAISES
WED:SHOULDERS-arnold press, military press, front raises, side raises, bent over raises
WED TRAPS- shrugs and upright rows
THURSDAY: BACK- deadlifts, dorsal raises, bent over rows (with dumbells), cable row or t-bar row, lat pull down or pull ups and chin ups
FRIDAY:ARMS (BI'S AND TRI'S)- (hit tri's 1st love these)-close grip bench, dumbell/cable kickbacks, tricep dips, overhead cable tricep extension, overhead dumbell extensions and finish off with diamond/tricep pushups
with BI's i only do 3 exercises in them because i feel i do alot on back day invvolving my bi's......incline dumbell curls (alternate), hammer curls, one arm dumbell preacher curls.....and if ive got any left in the tank ill do super sets with the e-z curl bar inside and outside grip attacking both heads of my bi's
afterward i go over to the cable machine and superset tricep pushdowns with the rope and standing bicep cable curls ( this gets a sweat on!!!)
SAT:LEGS (HAMS DOMINATING) squats, sumo squats, goodmornings/romanian deadlifts then the hamstring andleg extension superset, CALF RAISES
so basically thats it i do abs but only often and the exercises vary and i do cardio on sundays for soccer/football team
also final note i tend to do lots of repetitions on calfs and hamstrings becuase i find these are very stubborn so ill do like 3 sets in a set if ya know what i mean...so say im doing calf raises ill do (1 set on like 80kg then 70kg then 60kg ) then thats one set and ill do three of these...the same goes for hamstrings
all other exercises mentioned are 3 sets 8-10 reps
and finally haha.... i hate running on treadmill incredibly boring for cardio but what cardio would you recommend that strips fat away....on any cardio equipment....and if im running outiside shall i just do short sprint like in betweeen lamposts is this a good way to strip fat????
thanks look forward to hearing from you opinion/suggestions e.t.c feel free to say if u think i should add anything......
MON: CHEST- bench press, flyes, incline bench press, dips (chest), kettlebell pressups, incline resistance machine chest press, dumbell pullovers, and finally decline bench ( with dumbells)
TUES:LEGS- (QUADS DOMINATING)-squats,hack squats, step ups, leg extension and hamstring curls supersetted, kettlebell lunges, CALF RAISES
WED:SHOULDERS-arnold press, military press, front raises, side raises, bent over raises
WED TRAPS- shrugs and upright rows
THURSDAY: BACK- deadlifts, dorsal raises, bent over rows (with dumbells), cable row or t-bar row, lat pull down or pull ups and chin ups
FRIDAY:ARMS (BI'S AND TRI'S)- (hit tri's 1st love these)-close grip bench, dumbell/cable kickbacks, tricep dips, overhead cable tricep extension, overhead dumbell extensions and finish off with diamond/tricep pushups
with BI's i only do 3 exercises in them because i feel i do alot on back day invvolving my bi's......incline dumbell curls (alternate), hammer curls, one arm dumbell preacher curls.....and if ive got any left in the tank ill do super sets with the e-z curl bar inside and outside grip attacking both heads of my bi's
afterward i go over to the cable machine and superset tricep pushdowns with the rope and standing bicep cable curls ( this gets a sweat on!!!)
SAT:LEGS (HAMS DOMINATING) squats, sumo squats, goodmornings/romanian deadlifts then the hamstring andleg extension superset, CALF RAISES
so basically thats it i do abs but only often and the exercises vary and i do cardio on sundays for soccer/football team
also final note i tend to do lots of repetitions on calfs and hamstrings becuase i find these are very stubborn so ill do like 3 sets in a set if ya know what i mean...so say im doing calf raises ill do (1 set on like 80kg then 70kg then 60kg ) then thats one set and ill do three of these...the same goes for hamstrings
all other exercises mentioned are 3 sets 8-10 reps
and finally haha.... i hate running on treadmill incredibly boring for cardio but what cardio would you recommend that strips fat away....on any cardio equipment....and if im running outiside shall i just do short sprint like in betweeen lamposts is this a good way to strip fat????
thanks look forward to hearing from you opinion/suggestions e.t.c feel free to say if u think i should add anything......
