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Originally Posted by lightout
Please tell me what u thing?
MONDAY BACK Seated pulley rows - 5 sets, 6-10 reps One-arm dumbbell rows - 5 sets, 6-10 reps T-bar rows - 5 sets, 6-10 reps Dumbell Shrugs - 5 sets, 6-10 reps Wide-Grip Lat Pulldown - 5 sets, 6-10 reps TUESDAY CHEST Flat dumbell Press 5 sets, 6-10 reps Incline dumbell Press 5 sets, 6-10 reps Dumbbell pullovers - 5 sets, 10-12 reps PeckDeck 5 sets, 10-12 reps BICEPS Barbell curls - 5 sets, 6-10 reps Seated dumbbell curls - 5 sets, 6-10 reps Dumbbell concentration curls - 5 sets, 6-10 reps FOREARMS Wrist curls (forearms on knees) - 4 sets, 10 reps Reverse barbell curls - 4 sets, 8 reps Wright roller machine - to failure WED OFF THURSDAY SHOULDERS Machine presses - 5 sets, 6-10 reps Lateral raises (standing) - 5 sets, 6-10 reps Rear-delt lateral raises - 5 sets, 6-10 reps Front Dumbell raises - 5 sets, 10-12 reps TRICEPS Lying Barbell Triceps Presses - 5 sets, 6-10 reps One-arm dumbbell triceps extensions (exterior head) - 5 sets, 6-10 reps Triceps Dumbell KickBacks- 5 sets, 6-10 reps Triceps Pushdowns- 5 sets, 6-10 rep FRIDAY LEGS Hack Squats - 5 sets, 8-12 reps Leg presses - 5 sets, 8-12 reps Leg extensions - 5 sets, 12-15 reps Leg curls - 5 sets, 10-12 reps Barbell lunges - 4 sets, 15 reps Standing calf raises -10 sets, 10 reps Cardio 2 times a week for 40 min + Abs in all of the 4 training days |
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Originally Posted by lightout
I re did my routine with more basic compound exercises
4 Day Split Workout DAY 1 : BACK,LATS Bent-over rows 3 sets,8-10 reps Chin-ups 3 sets Max reps Front pulldown 3 sets,8-10 reps Dumbell Shrugs 3 sets,8-10 reps Lever incline rows 3 sets,8-10 reps DAY 2: CHEST,BICEPS,FOREARMS Bench Press 4 sets,8-10 reps Barbell Curls 4 sets,8-10 reps Wrist Curls 4 sets,10 reps Incline Press 3 sets,8-10 reps Dumbell Curls 4 sets,8-10 reps Reverse Barbell Curls 3 sets,8-10 Flyes 3 sets,8-10 reps Concentration Curls 3 sets,10-12 reps Pullovers 3 sets,8-10 reps DAY 3: TRICEPS,SHOULDERS Lateral Raises 4 sets,8-10 reps Triceps Dips 3 sets Max reps Shoulder Press 4 sets,8-10 reps Close Grip Bench Press 3 sets,8-10 reps Upright Rows 3 sets,8-10 reps One arm Tricep Extentions 3 sets,8-10 reps Rear Lateral Raises 1 sets,10 reps Skull Chrushers 3 sets,8-10 reps DAY 4: LEGS Squats 3 sets,8-10 reps Standing Calf Raises 10 sets,8-10 reps Dumbell Lunge 3 sets,8-10 reps Lying Leg Curl 3 sets,8-10 reps....SLDL is 10x better Leg Press 3 sets,8-10 reps Leg Extensions 3 sets,8-10 reps....drop this Abs in all of these days + 40 min cardio 2 times a week |
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Originally Posted by BenPoss
I would stick to more full body but if you wanted to break it down into a split I would prefer:
Day 1 - Chest, Bi's and Core (PUSH,pull) Day 2 - Legs and Shoulders Day 3 - Back, Tri's and Core (PULL,push) Day Off I used to train all the time using this program and still do for my strength phases but most often now I will train full body programs trying to hit every muscle group in a compounded circuit-style work out. http://www.trainwithmeonline.com/programs.asp?ecat=2 Good Luck. Ben ps. definitely cut down on the number of sets. No more than 2 to 3 per exercise. 18 to 24 sets per work-out. |
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Originally Posted by CowPimp
It's looking better, but I still think you should read the stickies, scrap your program, and start fresh.
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Originally Posted by BenPoss
I would stick to more full body but if you wanted to break it down into a split I would prefer:
Day 1 - Chest, Bi's and Core (PUSH,pull) Day 2 - Legs and Shoulders Day 3 - Back, Tri's and Core (PULL,push) Day Off I used to train all the time using this program and still do for my strength phases but most often now I will train full body programs trying to hit every muscle group in a compounded circuit-style work out. http://www.trainwithmeonline.com/programs.asp?ecat=2 Good Luck. Ben ps. definitely cut down on the number of sets. No more than 2 to 3 per exercise. 18 to 24 sets per work-out. |
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