whats up guys,
this is my split along with the general lifts and approx. reps. Let me know what you think and if i should change anything up. I am unsure as to whether or not i am training too much to the point where it becomes counter productive. At least thats what a friend of mine thinks. In addition, i would like to note the fact that I am natural at this point.
Monday: quads and hamstrings
squat 12, 10, 8, 6 - lunge 12, 12, 10 - leg extensions 3 sets of 10-12
RDL's 4 sets of 10-12 - seated leg curl sets sets of 10-12, lying leg curl 3 sets of 10-12
Tuesday: chest and calves
flat DB or BB bench 12, 10, 8, 6 - incline db or Bb bench 12, 10, 8, 6 - incline or flat db flys 4 sets of 10-12 - cable flys 2 sets 8-10
one leg standing db calf raise 4 sets of 12 - seated calf raise 4 sets of 16-20
Wednsday: off
Thursday: back and traps
deads if im still not too sore from monday 12, 10, 8, 6 - seated rows 4 sets of 10-12 - bent over db rows 4 sets of 12-10 reps - 4 sets of pulldowns 14-8 reps (this would indicate 16 sets but usually i drop 2 sets at different places to make it 14 total)
db shrug 20-12 reps - behind the neck bb shrug - 4 sets of 12-10 reps
friday: shoulders, calves, and abs
side lateral DB raises 4 sets of 10-12 reps - front DB shoulder raises - 2 sets of 12 - seated Db rear delt rasies 4-5 sets of 8-15 - military press or arnold press 3 sets of 8-12 reps
led press calf raise 4 sets of 10-15 reps - seated calf raise 3-4 sets of 15-20 reps
8-12 sets of abs
saturday: Arms I vary my arm day alot but I usually start out with straight bar curl for biceps and either lying french press of rope extensions for triceps. I do between 8-10 sets for both biceps and triceps.
let me know what you think, the main prob is that im never in good enough shae to have a good deadlift day cause my glutes and hamstrings are always too sore from monday. Peace
this is my split along with the general lifts and approx. reps. Let me know what you think and if i should change anything up. I am unsure as to whether or not i am training too much to the point where it becomes counter productive. At least thats what a friend of mine thinks. In addition, i would like to note the fact that I am natural at this point.
Monday: quads and hamstrings
squat 12, 10, 8, 6 - lunge 12, 12, 10 - leg extensions 3 sets of 10-12
RDL's 4 sets of 10-12 - seated leg curl sets sets of 10-12, lying leg curl 3 sets of 10-12
Tuesday: chest and calves
flat DB or BB bench 12, 10, 8, 6 - incline db or Bb bench 12, 10, 8, 6 - incline or flat db flys 4 sets of 10-12 - cable flys 2 sets 8-10
one leg standing db calf raise 4 sets of 12 - seated calf raise 4 sets of 16-20
Wednsday: off
Thursday: back and traps
deads if im still not too sore from monday 12, 10, 8, 6 - seated rows 4 sets of 10-12 - bent over db rows 4 sets of 12-10 reps - 4 sets of pulldowns 14-8 reps (this would indicate 16 sets but usually i drop 2 sets at different places to make it 14 total)
db shrug 20-12 reps - behind the neck bb shrug - 4 sets of 12-10 reps
friday: shoulders, calves, and abs
side lateral DB raises 4 sets of 10-12 reps - front DB shoulder raises - 2 sets of 12 - seated Db rear delt rasies 4-5 sets of 8-15 - military press or arnold press 3 sets of 8-12 reps
led press calf raise 4 sets of 10-15 reps - seated calf raise 3-4 sets of 15-20 reps
8-12 sets of abs
saturday: Arms I vary my arm day alot but I usually start out with straight bar curl for biceps and either lying french press of rope extensions for triceps. I do between 8-10 sets for both biceps and triceps.
let me know what you think, the main prob is that im never in good enough shae to have a good deadlift day cause my glutes and hamstrings are always too sore from monday. Peace
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