Thread: lacking

chinups

What's your current routine look like?

im doing the lee hayward 12 week workout nd im on the last 3 weeks..whice consists of this

Monday: (five minutes of light cardio to warm up)

Leg press:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)

Stiff leg dead lifts:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)

Wide grip pull downs:
- 4 sets of 10 reps

Incline sit ups:
- 5 sets of 15 reps

Leg raises:
- 5 sets of 15 reps



Tuesday: (five minutes of light cardio to warm up)

Dips: (add extra weight if needed)
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)

Chin ups:
- 4 sets of as many reps as you can do

Side lateral raises:
- 4 sets of 10 reps

Seated barbell shoulder press: (i.e. military press)
- 4 sets of 10 reps

Bicep dumbbell preacher curls:
- 5 sets of 10 reps

Tricep push downs: (using rope attachment)
- 5 sets of 10 reps



Thursday: (five minutes of light cardio to warm up)

Squats:
- 4 sets of 15 reps

Leg curls:
- 4 sets of 15 reps

Leg extensions:
- 4 sets of 15 reps

Seated cable rows:
- 4 sets of 10 reps

Standing calf raise:
- 4 sets of 10 reps

Pull down ab crunches:
- 4 sets of 15 reps



Friday: (five minutes of light cardio to warm up)

Push ups with feet elevated on the stability ball:
- 4 sets of as many reps as you can do

Seated dumbbell shoulder press:
- 4 sets of 10 reps

Standing one arm dumbbell curls:
- 4 sets of 12 reps

(Super set the curls with the over head tricep extensions, you can use the same dumbbell for both exercises. For example, set of curls with one arm, set of curls with the other arm, set of extensions with one arm, set of extensions with the other arm, with no rest in between.)

One arm over head dumbbell extensions:
- 4 sets of 12 reps

Close grip pull downs:
- 4 sets of 15 reps

oh yeah and all of those excersises i only do 3 sets nd less reps..i usually do 3 sets of 6-8 for all of them

Better yet, what's your diet look like?

Originally Posted by getto205

oh yeah and all of those excersises i only do 3 sets nd less reps..i usually do 3 sets of 6-8 for all of them

How long have you been training for? Is it just your triceps that's lagging or is it your rear delts as well? Did you have this imbalance before you started lifting?

my diet is good..i dont eat any planned diets,but i eat every three hours and i take my whey 2 times a day and everyday eat eggs for breakfast, so i do as well as i can with my diet..my biceps have always been dominate over my delts n tricep..my delts have a grown more throught working out the last few weeks but my tricep not so much..and ive been training on and off for a few years but ive been lifting for about 3 months straight now and that is the most consistent ive ever been, and thats not saying much..ive gained 19 pounds nd i see it everywhere but the back of my arm

Honestly, I don't like your current routine. Nothing wrong with the lower/upper type of split it's the exercise selection that I don't like. Too many isolation and machine exercises. The best results i've ever gotton from a tricep isolation was from french press and you're not doing that. You wanna design a new routine or finish this one out?

why no compound pressing exercises with a barbell?

well this part of the wrkout is only the 3 weeks im on now..go on google and type in lee hayward 12 week workout since i cannot post links yet

i would like to finish what i started but i would like a workout from you for after this 3 weeks if thats ok? thanks for all your help

Well since you have 3 weeks to go, there's no rush.


You could design your own program and then get some feedback.

Guide To Designing A Routine

Designing a Split Routine

Designing a Full Body Routine




Then you can also checkout some premade routines by Gaz

getlifting.info




I suggest you check out all of the links I posted. You've got the time and it'll be worth it.