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Mon - Chest, Tri's
Dumbell Bench Press
2 warm up sets VERY LIGHT
3 working sets hit failure in the 6-8 rep range
Incline Dumbell Bench press
2 warm up set VERY LIGHT
3 working sets hit failure in the 6-8 rep range
Flat Bench DB flies
3 working sets use less weight and concentrate on squeezing
the pecs. 8-12 reps.
Skull crushers
3 working sets hit failure in the 6-8 rep range
Overhead Dumbell Extensions:
3 working sets hit failure in the 6-8 rep range
Between the bench dips
Tues - Quads, Hams
Squats
2 warm up sets VERY LIGHT
4 working sets hit failure in the 6-8 rep range
Leg Ext.
3 working sets hitting failure in the 6-8 rep range
Leg Curls
3 working sets hitting failure in the 6-8 rep range
Walking Lunges
Running stairs
Standing Calf Raises
3 working sets hit failure in the 6-8 rep range
Seated Calf Raises
3 working sets hit failure in the 6-8 rep range
Thurs - Back, Bi's
Lat pull downs
2 warm up sets VERY LIGHT
3 working sets hit failure in the 6-8 rep range
Reverse grip bent over rows
1 warm up set medium weight
3 working sets hit failure in the 6-8 rep range
Close grip seated rows
1 warm up set medium weight
3 working sets hit failure in the 6-8 rep range
One arm DB rows
1 warm up set medium weight
3 working sets hit failure in the 6-8 rep range
Barbell Curls
3 working sets hit failure in the 6-8 rep range
Cucentration curls
3 working sets 8-10 reps.
Seated DB curls
3 working sets 8-10 reps.
Friday - Shoulders/Traps, Calves, Forearms
DB shoulder presses
2 warm up sets VERY LIGHT
3 working sets hit failure in the 6-8 rep range
Standing Dumbbell Front and Side Lateral Raise
3 working sets hit failure in the 6-8 rep range
Upright rows
1 warm up set medium weight
3 working sets hit failure in the 6-8 rep range
Shrugs
1 warm up set medium weight
3 working sets hit failure in the 6-8 rep range
Wrist Curls
3 working sets hit failure in the 6-8 rep range
Reverse wrist curls
3 working sets hit failure in the 6-8 rep range
I originally got a routine from The Jarhead that was of a lot of assistance to me, but I am starting to get into a rut, so I was hoping changing it a little might help. What do you think of this? Could I do it 4 days on 2 days off?
Chris
Dumbell Bench Press
2 warm up sets VERY LIGHT
3 working sets hit failure in the 6-8 rep range
Incline Dumbell Bench press
2 warm up set VERY LIGHT
3 working sets hit failure in the 6-8 rep range
Flat Bench DB flies
3 working sets use less weight and concentrate on squeezing
the pecs. 8-12 reps.
Skull crushers
3 working sets hit failure in the 6-8 rep range
Overhead Dumbell Extensions:
3 working sets hit failure in the 6-8 rep range
Between the bench dips
Tues - Quads, Hams
Squats
2 warm up sets VERY LIGHT
4 working sets hit failure in the 6-8 rep range
Leg Ext.
3 working sets hitting failure in the 6-8 rep range
Leg Curls
3 working sets hitting failure in the 6-8 rep range
Walking Lunges
Running stairs
Standing Calf Raises
3 working sets hit failure in the 6-8 rep range
Seated Calf Raises
3 working sets hit failure in the 6-8 rep range
Thurs - Back, Bi's
Lat pull downs
2 warm up sets VERY LIGHT
3 working sets hit failure in the 6-8 rep range
Reverse grip bent over rows
1 warm up set medium weight
3 working sets hit failure in the 6-8 rep range
Close grip seated rows
1 warm up set medium weight
3 working sets hit failure in the 6-8 rep range
One arm DB rows
1 warm up set medium weight
3 working sets hit failure in the 6-8 rep range
Barbell Curls
3 working sets hit failure in the 6-8 rep range
Cucentration curls
3 working sets 8-10 reps.
Seated DB curls
3 working sets 8-10 reps.
Friday - Shoulders/Traps, Calves, Forearms
DB shoulder presses
2 warm up sets VERY LIGHT
3 working sets hit failure in the 6-8 rep range
Standing Dumbbell Front and Side Lateral Raise
3 working sets hit failure in the 6-8 rep range
Upright rows
1 warm up set medium weight
3 working sets hit failure in the 6-8 rep range
Shrugs
1 warm up set medium weight
3 working sets hit failure in the 6-8 rep range
Wrist Curls
3 working sets hit failure in the 6-8 rep range
Reverse wrist curls
3 working sets hit failure in the 6-8 rep range
I originally got a routine from The Jarhead that was of a lot of assistance to me, but I am starting to get into a rut, so I was hoping changing it a little might help. What do you think of this? Could I do it 4 days on 2 days off?
Chris
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