Since know one replayd to my old split i thought i post my new one.Looks like this:-
MONDAY
Chest shoulders and tris
Flat bench press-3 sets,6-8 reps
Incline bench press-3 sets 7-9 reps
Dumbbell flys-3 sets 6-8 reps
Shrugs-2 sets,-15-20 reps
Dumbbell Lateral Raise-3 sets-6-8 sets
Tris
Scull crushers-3 sets of 8 reps super setted with
Close hand press-3 sets 8 reps
Wed
LEGS
Front squat-3 sets of 8 reps
Lying Leg Press-3 sets of 8 reps
cable lying Leg curl(ham string)-3 sets of 8 5-7 reps
Sled Lying Calf Press-3 sets of 8sets
BACK AND BI'S
Bent over row-3 sets-5-7 reps
one handed seTED ROW-6-7 reps
close grip pull down(cable)-3 sets -4-8 reps
Dumb bell curl-3 sets 6-8 reps
preacher curl 3sets 6-8 reps.
I will add abs to back day.Any help/telling wrong will be most welcome.I'm 19 male , 5'6 ,160lbs(not muscle average person)_
MONDAY
Chest shoulders and tris
Flat bench press-3 sets,6-8 reps
Incline bench press-3 sets 7-9 reps
Dumbbell flys-3 sets 6-8 reps
Shrugs-2 sets,-15-20 reps
Dumbbell Lateral Raise-3 sets-6-8 sets
Tris
Scull crushers-3 sets of 8 reps super setted with
Close hand press-3 sets 8 reps
Wed
LEGS
Front squat-3 sets of 8 reps
Lying Leg Press-3 sets of 8 reps
cable lying Leg curl(ham string)-3 sets of 8 5-7 reps
Sled Lying Calf Press-3 sets of 8sets
BACK AND BI'S
Bent over row-3 sets-5-7 reps
one handed seTED ROW-6-7 reps
close grip pull down(cable)-3 sets -4-8 reps
Dumb bell curl-3 sets 6-8 reps
preacher curl 3sets 6-8 reps.
I will add abs to back day.Any help/telling wrong will be most welcome.I'm 19 male , 5'6 ,160lbs(not muscle average person)_
