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Mondays-Chest- Flat Bench 3-4 sets,Incline BB od Db 2 sets,Decline BB 2 sets,Fly's 2 sets
Tri's-close grip BB 3 sets,french press 2 sets,pushdowns 2 sets,rope pulldowns 3 sets
Tuesday-Back-Seated cable close grip row 3 sets,wide grip pullldowns 3 sets, seated wide grip row machine 2-3 sets
Bi's- wide grip BB 2 sets,close grip BB 2 sets,concentration curls done to failure
Ab's-crunches-2-3 sets,leg raises 2-3 sets
Wednesday-off
Thursday-legs- squats 2-3 sets,leg press 3 sets,hams 2-3 sets,leg extensions done to failure
shoulders-DB press 3 sets,front raises 3 sets,side raises 3 sets,shrugs done to failure
friday off
sat or sunday-make up day but mostly cardio only day
*notes-i do atleast 25 minutes of cardio after everyworkout,even on leg day
i try to do atleast 2 miles and 400 cals per cardio session with ave. heartbeat of 145
for the flat bench press,one new thing i like to do is drop sets,I start off at 225(my 1RM),then 205 till failure,185 till failure,165,and end it with 135 till failure,is this okay?All other seets are done starting off at 10 reps first set,8 second set, 5 or as high as I can go for the final 3rd set.Since I started working out in late Feb. I have really made great progress(I think) going from barely lifting 135 for reps to now having a max of 225 and barely doing the ellipticall for 5 minutes before almost passing out to now doing 40 minutes with no problem.ANY INFO,TIPS OR COMMENTS ARE GREATLY APPRECIATED!!
Tri's-close grip BB 3 sets,french press 2 sets,pushdowns 2 sets,rope pulldowns 3 sets
Tuesday-Back-Seated cable close grip row 3 sets,wide grip pullldowns 3 sets, seated wide grip row machine 2-3 sets
Bi's- wide grip BB 2 sets,close grip BB 2 sets,concentration curls done to failure
Ab's-crunches-2-3 sets,leg raises 2-3 sets
Wednesday-off
Thursday-legs- squats 2-3 sets,leg press 3 sets,hams 2-3 sets,leg extensions done to failure
shoulders-DB press 3 sets,front raises 3 sets,side raises 3 sets,shrugs done to failure
friday off
sat or sunday-make up day but mostly cardio only day
*notes-i do atleast 25 minutes of cardio after everyworkout,even on leg day
i try to do atleast 2 miles and 400 cals per cardio session with ave. heartbeat of 145
for the flat bench press,one new thing i like to do is drop sets,I start off at 225(my 1RM),then 205 till failure,185 till failure,165,and end it with 135 till failure,is this okay?All other seets are done starting off at 10 reps first set,8 second set, 5 or as high as I can go for the final 3rd set.Since I started working out in late Feb. I have really made great progress(I think) going from barely lifting 135 for reps to now having a max of 225 and barely doing the ellipticall for 5 minutes before almost passing out to now doing 40 minutes with no problem.ANY INFO,TIPS OR COMMENTS ARE GREATLY APPRECIATED!!