I was going to post this sooner but the Web page was sick the day I tried. (Good job on the imediate repair PRINCE). Ok here is my workout help me make it perfect. I'm going to try to workout 5 day a week, the arm day is optional.
Day 1 Chest
- Bench (flat) 1(wrm) set of 10, 8, 6, 8, 8
- DB Incline 1(wrm) set of 12, 10 , 8, 6
- Decline flyes 3 sets of 10-12
- Pullovers 3 sets of 10-12
- 2 tricep exersices in I know I cant make it for the arm day.
(What I need to know is what weight, my last work out was a lighter one since I was sick the past month, I finally ended up with 225 for 4 sets of 10 on the flat bench and 195 for 4 sets of 8 on the incline bench)
Day 2 Legs
- Switch one week Squats/ Sled
1 (wrm) 10, 8, 6, 8, 8
If I do the squats I would do 2 sets of a light sled after. Or vice versa.
-Leg extension 4 sets of 10 (up 5lbs each set)
- Leg Curl (lying) 3 sets of 10-12
- seated leg curl 3 sets one leg 10-12
Calves.
(I did not do many squats the last workout, mostly leg press (feet close together) last set I could get 14 plates for 8 or 10, the last time I did squats was 4 sets of 8 with 320lbs no belt(I hate those things))
Day 3 Arms
- Over head extensions 1(wrm) 4 sets 10-12 (last weight used was 95 for final set)
- Nose busters 3 sets of 10-12 (one burn out with 5lbs less of begining weight.)
- Superset Dips (just my body weight really slow) and one arm cable pull downs. 3 sets of 10-12
- straight bar curls 1(wrm) 4 sets of 8 (last time i could get 115 for my final set with a little swing on the last two.)
- Preacher curl 3 sets of 10-12
- Super set Hammer curls/ standing wrist curls/ and ez reverse wrist curls. 3 sets of 10-12
Day 4 shoulders
- Push press in smith machin (little skeptical about the shoulder sometimes, it aids me in the smith) 1 (wrm) 10, 8, 6, 8
- arnie press (light and really slow) 2 sets of 10-12
-superset side raises/ front raise 3sets of 10-12
-superset upright rows/shrugs I do 4 sets of 10-12 of the upright rows and shrugg the weight I use for them for 3 counts at the top of the shru with the same weight
- rear delt 4 sets 0f 10-12
day 4 back
- deadlifts 1(wrm) 4 sets of 8 same weight (just starting)
- 2 sets of pullups till failure usuall anywhere from 12-15
- some type of row 3 sets of 10-12
- vgrip pulldown 3 sets of 10-12
- superset wide pulldown (light weight, very slow movement)/ reverse grip pulldown/ straight armed pushdowns) 3 sets of 8 same weight through out.
I do abs at home 2 times a week and at the gym 2 times. Cardio after I work out If I had time to get one in. I dont know wether to pyramid like that or just do the same weight for 4 sets of 10. This is why I need your help ladies and gentlemen.
Day 1 Chest
- Bench (flat) 1(wrm) set of 10, 8, 6, 8, 8
- DB Incline 1(wrm) set of 12, 10 , 8, 6
- Decline flyes 3 sets of 10-12
- Pullovers 3 sets of 10-12
- 2 tricep exersices in I know I cant make it for the arm day.
(What I need to know is what weight, my last work out was a lighter one since I was sick the past month, I finally ended up with 225 for 4 sets of 10 on the flat bench and 195 for 4 sets of 8 on the incline bench)
Day 2 Legs
- Switch one week Squats/ Sled
1 (wrm) 10, 8, 6, 8, 8
If I do the squats I would do 2 sets of a light sled after. Or vice versa.
-Leg extension 4 sets of 10 (up 5lbs each set)
- Leg Curl (lying) 3 sets of 10-12
- seated leg curl 3 sets one leg 10-12
Calves.
(I did not do many squats the last workout, mostly leg press (feet close together) last set I could get 14 plates for 8 or 10, the last time I did squats was 4 sets of 8 with 320lbs no belt(I hate those things))
Day 3 Arms
- Over head extensions 1(wrm) 4 sets 10-12 (last weight used was 95 for final set)
- Nose busters 3 sets of 10-12 (one burn out with 5lbs less of begining weight.)
- Superset Dips (just my body weight really slow) and one arm cable pull downs. 3 sets of 10-12
- straight bar curls 1(wrm) 4 sets of 8 (last time i could get 115 for my final set with a little swing on the last two.)
- Preacher curl 3 sets of 10-12
- Super set Hammer curls/ standing wrist curls/ and ez reverse wrist curls. 3 sets of 10-12
Day 4 shoulders
- Push press in smith machin (little skeptical about the shoulder sometimes, it aids me in the smith) 1 (wrm) 10, 8, 6, 8
- arnie press (light and really slow) 2 sets of 10-12
-superset side raises/ front raise 3sets of 10-12
-superset upright rows/shrugs I do 4 sets of 10-12 of the upright rows and shrugg the weight I use for them for 3 counts at the top of the shru with the same weight
- rear delt 4 sets 0f 10-12
day 4 back
- deadlifts 1(wrm) 4 sets of 8 same weight (just starting)
- 2 sets of pullups till failure usuall anywhere from 12-15
- some type of row 3 sets of 10-12
- vgrip pulldown 3 sets of 10-12
- superset wide pulldown (light weight, very slow movement)/ reverse grip pulldown/ straight armed pushdowns) 3 sets of 8 same weight through out.
I do abs at home 2 times a week and at the gym 2 times. Cardio after I work out If I had time to get one in. I dont know wether to pyramid like that or just do the same weight for 4 sets of 10. This is why I need your help ladies and gentlemen.
