Thread: ~new~

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.

thanks for the tip man

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

Originally Posted by 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

I agree.

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