mt127158
Registered
I'm trying to get bigger, and I was wondering what yall thought of my new work out.
day 1- pull
7-10 reps no rest intervals on all exercises
Weighted wide grip pull ups 3 sets
bent rows 3 sets
straight bar curls 3 sets
shrugs 2 sets
static holds 2 sets
weighted sit ups 4 sets
run
day 2- rest
day 3-push
7-10 reps no rest intervals on all exercises
bench press 3 sets
Close grip dips 2 sets
DB military press 3 sets
DB flies 2 sets
rotator cuff stregthing exercises with 5 pound weights
day 4-legs
7-10 reps no rest intervals on all exercises
ATF squats 3 sets
romainian deadlifts AKA stiff leg deads 2 sets
Leg extensions 2 sets
Calve raises 3 sets
weighted sit ups 2 sets
day 5-rest/run
day 6-pull
5-8 reps 70 second rest intervals
wieghted regular grip pull ups 3 sets
wide grip pull downs 2 sets
V grip rows 2 sets
DB curls 2 sets
shrugs 2 sets
weighted sit ups 3 sets
day 7- rest/run
day 8- push
5-8 reps 70 second rest intervals
DB bench 2 sets
Incline bench 2 sets
skull crushers 2 sets
arnald presses 2 sets
side raises 2 sets
rotator cuff stregthing exercises with 5 pound weights
weighted sit ups 3 sets
day 9-rest
day 10-legs
5-8 reps 70 second rest intervals
Deadlifts 3 sets
front squats (ATF)3 sets
lunges 2 sets
machine calve extensions 3 sets
day 11- rest/run
day 12-pull
5-8 reps 40 second rest intervals
Wide grip pull ups no weight (these go until failure not 5-8 reps)4 sets
T bar rows 3 sets
Cable curls 3 sets
Farmer walks 3 sets
Weighted sit ups 4 sets
run
day 13- rest/run
day 14- push
5-8 reps 40 second rest intervals
Bench 3 sets
DB press on a medicine ball 2 sets
Straight bar military press 3 sets
dips until failure 3 sets
weighted sit ups 3 sets
day 15- rest
day 16- legs
5-8 reps 40 second rest intervals
good mornings 3 sets
leg press 4 sets
hack squats 2 sets
leg curls 2 sets
calve raises 3 sets
day 17-rest
After i finish this I will slightly change everything around according to how I feel after completeing this work-out. I have been thinking of adding some olyimpic lifts in this.
day 1- pull
7-10 reps no rest intervals on all exercises
Weighted wide grip pull ups 3 sets
bent rows 3 sets
straight bar curls 3 sets
shrugs 2 sets
static holds 2 sets
weighted sit ups 4 sets
run
day 2- rest
day 3-push
7-10 reps no rest intervals on all exercises
bench press 3 sets
Close grip dips 2 sets
DB military press 3 sets
DB flies 2 sets
rotator cuff stregthing exercises with 5 pound weights
day 4-legs
7-10 reps no rest intervals on all exercises
ATF squats 3 sets
romainian deadlifts AKA stiff leg deads 2 sets
Leg extensions 2 sets
Calve raises 3 sets
weighted sit ups 2 sets
day 5-rest/run
day 6-pull
5-8 reps 70 second rest intervals
wieghted regular grip pull ups 3 sets
wide grip pull downs 2 sets
V grip rows 2 sets
DB curls 2 sets
shrugs 2 sets
weighted sit ups 3 sets
day 7- rest/run
day 8- push
5-8 reps 70 second rest intervals
DB bench 2 sets
Incline bench 2 sets
skull crushers 2 sets
arnald presses 2 sets
side raises 2 sets
rotator cuff stregthing exercises with 5 pound weights
weighted sit ups 3 sets
day 9-rest
day 10-legs
5-8 reps 70 second rest intervals
Deadlifts 3 sets
front squats (ATF)3 sets
lunges 2 sets
machine calve extensions 3 sets
day 11- rest/run
day 12-pull
5-8 reps 40 second rest intervals
Wide grip pull ups no weight (these go until failure not 5-8 reps)4 sets
T bar rows 3 sets
Cable curls 3 sets
Farmer walks 3 sets
Weighted sit ups 4 sets
run
day 13- rest/run
day 14- push
5-8 reps 40 second rest intervals
Bench 3 sets
DB press on a medicine ball 2 sets
Straight bar military press 3 sets
dips until failure 3 sets
weighted sit ups 3 sets
day 15- rest
day 16- legs
5-8 reps 40 second rest intervals
good mornings 3 sets
leg press 4 sets
hack squats 2 sets
leg curls 2 sets
calve raises 3 sets
day 17-rest
After i finish this I will slightly change everything around according to how I feel after completeing this work-out. I have been thinking of adding some olyimpic lifts in this.
