muscle_01

sup all? i'm new to the fourm and not new to training stats in sig. heres my workout(critique plz)
MONDAY: chest,biceps,abs
chest: db press 4x5-6...1-2warmup sets
decline press 3x8-10...1 warmup sets
incline press 3x8-10 1 ..warmup set

Biceps: pullups3x8-10
seated alternating db curls 2x8-10

ab: crunches(weighted) 3x 8-10
knee raises 3x10
decline crunches(weighted) 3x8-10
db side bends 3x8-10

WEDNESDAY: legs
squats: 3x5-6..1-2 ..warmup sets
leg press 3x 6-8 ...1-2 warmup sets
leg ext. 3x5-6..1 warmup set
slds 3x8-10..1-2 warmup sets
calf raises 4x8-10

FRIDAY: back, shoulders, triceps
Back:deadlifts 3x5-6..1-2warmup sets
bentover rows 3x8-10..1-2 warmup sets
one arm rows 3x6-8..1 warmup set
lat pulldowns 3x6-8...1-2 warmup sets

shoulders: clean&press 3x6-8 ...1-2 warmup sets
front raises 2x6-8
lateral raises 2x6-8

Triceps: cg benchpress 3x8-10..1-2 warmup sets
dips 3x8-10

tues.cardio
thurs.cardio
sat.cardio

WilliamB

Pullups (palms out) are more effective I think. They get the forearms more and give the arms a thicker look. Chinups work the bicep more directly enough which isnt really needed.

muscle_01

thanks for the tip man

kicka19

i always try to match biceps/back and tri/chest, i believe it works much better since most chest exercises use tris and back use bis anyways

gogo

I agree.

TJ Cline

Monday: Chest/ Trceps

Bench 4 sets 5-6 reps
DB incline 4 sets 8-10 reps
CG BP 4 sets 6-8 reps or skull crushers
You can throw in 2 sets of flys if you want.

Tuesday: Back and Biceps

Dead lifts 4 sets 6 reps
Db rows 4 sets 6 reps
Lat Pull downs 4 sets 8-10 reps
Pullups ( for biceps and back ) 3 sets

Db curls 2 sets of 10

Wednesday: Off

Thursday: Legs

Squats 5 sets of 6 reps
Thigh ext 3 sets of 10
Hamstring curls 4 sets of 8 reps
Standing calfs 4 sets of 12 reps

Friday: shoulders

Seated Db press 4 sets of 6 reps
Upright rows 3 sets of 8 reps
Laterals 3 sets of 10 reps
Shrugs 3 sets of 8 reps


Cardio and ABBS you can do on the off days.....take at least one day off every week from all exercise...ABBS 2x a week is enough

Stu

I agree to an extent but sometimes it is nice to switch it up and do tris on back day and bis on chest day.