Here is my workout plan btw... Is this good? What should be changed? Because I KNOW you'll have changes, lol.:thumup:
It's 3 days on / 1 day off - repeat In the order listed.
Day1 Back and Bi's
15min treadmill warm-up
Pull-ups: 2 sets 2-6 Reps or however many I can do.
Wide Grip Lat Pull Downs 3 Sets 8-12 Reps
Barbell Rows: 3 Sets 8-12 Reps
Machine Or Dumbbell Reverse Fly: 3 Sets 8-12 Reps
Single Barbell Lat Pull Over: 3 Sets 8-12 Reps
Dumbbell Curls: 3 Sets 8-12 Reps
Dumbbell Hammer Curls: 3 Sets 8-12 Reps
Machine Curls: 3 Sets 8-12 Reps
Barbell Curls: 3 Sets 8-12 Reps
Day2 Chest and Tri's
15min treadmill warm-up
Flat Bench or Dumbbell Press: 3 Sets 8-12 Reps ( if I do bench then the next time I do dumbells for all)
Incline Bench or Dumbbell Press : 3 Sets 8-12 Reps
Decline Bench or Dumbbell Press: 3 Sets 8-12 Reps
Dumbbell Or Machine Fly: 3 Sets 8-12 Reps
Single Dumbbell Chest Press: 2 Sets 20 Reps
Rope Pull Downs: 3 Sets 8-12 Reps
Straight Bar Rev. Pull Down: 3 Sets 8-12 Reps
Dips: (assisted or add weight) 3 Sets 8-12 Reps
Day3 Shoulders and Legs
15min treadmill warm-up
Shrugs: 3 Sets 8-12 Reps
Barbell overhead press, front : 2 Sets 8-12 Reps
Barbell overhead press, Behind: 2 Sets 8-12 Reps
Cable or dumbbell straight arm to front lateral raise:
3 Sets 8-12 Reps
Standing or seated calf raise: 3 Sets 8-12 Reps
Leg press: 3 Sets 8-12 Reps
Squats: 3 Sets 8-12 Reps
Leg extensions: 3 Sets 8-12 Reps
Hamstring curls: 3 Sets 8-12 Reps
Abs daily, which consists of inclined crunches with weight and using cable machine to do kneeling crunches with weight.
I try to maintain strict form but also increase the weight with each set to ultimately end up at muscle failure/exhaustion on the last rep of the last set.:weights:
It's 3 days on / 1 day off - repeat In the order listed.
Day1 Back and Bi's
15min treadmill warm-up
Pull-ups: 2 sets 2-6 Reps or however many I can do.
Wide Grip Lat Pull Downs 3 Sets 8-12 Reps
Barbell Rows: 3 Sets 8-12 Reps
Machine Or Dumbbell Reverse Fly: 3 Sets 8-12 Reps
Single Barbell Lat Pull Over: 3 Sets 8-12 Reps
Dumbbell Curls: 3 Sets 8-12 Reps
Dumbbell Hammer Curls: 3 Sets 8-12 Reps
Machine Curls: 3 Sets 8-12 Reps
Barbell Curls: 3 Sets 8-12 Reps
Day2 Chest and Tri's
15min treadmill warm-up
Flat Bench or Dumbbell Press: 3 Sets 8-12 Reps ( if I do bench then the next time I do dumbells for all)
Incline Bench or Dumbbell Press : 3 Sets 8-12 Reps
Decline Bench or Dumbbell Press: 3 Sets 8-12 Reps
Dumbbell Or Machine Fly: 3 Sets 8-12 Reps
Single Dumbbell Chest Press: 2 Sets 20 Reps
Rope Pull Downs: 3 Sets 8-12 Reps
Straight Bar Rev. Pull Down: 3 Sets 8-12 Reps
Dips: (assisted or add weight) 3 Sets 8-12 Reps
Day3 Shoulders and Legs
15min treadmill warm-up
Shrugs: 3 Sets 8-12 Reps
Barbell overhead press, front : 2 Sets 8-12 Reps
Barbell overhead press, Behind: 2 Sets 8-12 Reps
Cable or dumbbell straight arm to front lateral raise:
3 Sets 8-12 Reps
Standing or seated calf raise: 3 Sets 8-12 Reps
Leg press: 3 Sets 8-12 Reps
Squats: 3 Sets 8-12 Reps
Leg extensions: 3 Sets 8-12 Reps
Hamstring curls: 3 Sets 8-12 Reps
Abs daily, which consists of inclined crunches with weight and using cable machine to do kneeling crunches with weight.
I try to maintain strict form but also increase the weight with each set to ultimately end up at muscle failure/exhaustion on the last rep of the last set.:weights:
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