final routine&split [Forum Archive]

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final routine&split

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Posted by: kenwood

Monday:chest-decline db presses,decline flys,db pullovers
triceps-extensions, dips
abs-crunches,decline situps,oblique twists

Tuesday::biecps-preacher curl,concentration curl,hammer curls
back-single db row,bentover rows,deadlift,lat pulldown

Wednesday off or cardio

Thursday:forearm-wrist curls,rev.wrist curls
shoulders-front raises,side raises,bent over side raises

Friday:legs-calf raises,squat,leg curls,leg extensions
abs-same as mondays ab workout

saturday&sunday off

i ride my bike about 2mi. everyday for cardio

Posted by: MWpro

Just make sure you train the larger muscles first; on tuesday you should be training back before biceps.

Posted by: MyK

Quote:

Originally Posted by MWpro

Just make sure you train the larger muscles first; on tuesday you should be training back before biceps.

chest
-decline db presses,
db pullovers
flys, (do these last, why decline?)

triceps
-extensions,
dips
(maybe add one more, like a cable pusdown)

abs-
crunches,
decline situps,
oblique twists

back
deadlift (first, always first, after a warm-up)
lat pulldown
-single db row,
bentover rows

biceps
preacher curl,
concentration curl,
hammer curls

forearm
-wrist curls,
rev.wrist curls

shoulders
(id do a shoulde press first)
-front raises,
side raises,
bent over side raises (do these work the sides too? if they do switch to a rear delt exercise)

legs
squat,
leg curls,
leg extensions
calf raises

Ive made a couple of recommendations!! its up to you though!

Posted by: kenwood

why decline? my lower chest needs more help and for the bent over side raises i meant to put well i don't know what it is but u bend over a bench and take your arm straight back

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