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Hello!
what do you thinks for my new workout for next week?
This week i've done a rest from the gym (i'm angry for this!!! very angry!!)
but i'had think for this workout;
MONDAY
Chest
Chest incline smith 12-10-10-8-8-8
Incline DB + flyes 12-10-10-8-8 / 5*10
Chest DB 10-10-8-8-6
Cable crossover 3*10
Triceps
Single behind the neck 12-10-10-8
skullcrusher 4x12
chest hold taking 12-10-8-8
Pushdown 15-10-6
ABS
2x tall/ 2xlower part /2xoblique /and other...
Tuesday (legs)
Leg extensions
1 set of 20
1 set of 15
1 set of 12
1 set of 12
Squats
1 set of 20
1 set of 12- 60% of max
1 set of 10- 70% of max
1 set of 8- 80% of max
1 set of 6 to 80- 85% of max
1 set of 20- Reduce the weigth to 60% of max
1 set of 20- same
for the first 3 sets 50" rest, for the rest 1' o 1'30" of rest.
Leg Press
4 sets di 25/30 reps
Usare dal 40% al 60% of your max.
*Deadlift*
12-12-10-10-*8*
Hack Squats
3 sets da 12
use 60% of your max.
Calf on the Smith machine 20/20/15/15/12/12
ABS
some abs mixed
Thursday (Dorsi / Biceps)
Dorsi
rower bb 12-10-8-8-6
rewer db 12-12-8-8
Pulley 10-10-8-8
Lat machine to the front 4x12
Biceps
Curl bb 12-10-10-8-6
Curl incline 45° 10-10-8-8
Curl single start with little weight, then continuous until yelding
ABS
2x tall/ 2xlower part /2xoblique /and other...
Friday (delt)
Delt
Smith machine behind the neck 15-12-10-8-6
lateral pushes 10-10-8-8-6
delt to the front 10-10-8-8
Shrug bb 4*10
ABS
2x tall/ 2xlower part /2xoblique /and other...
What do you thinks of my program???
now i'm OFF cycle and in PCT, and i wont the best for this period!! without lose my weigth , but incresing my vascularity and cutting level!!
Please help me!!
in off cylce you think is better make some session of cardio'??
usually i maked 3 session of cardio on Wednesday Saturday Sunday for 45 minutes in the morning...
please help me!!
Thanks lot
bye
what do you thinks for my new workout for next week?
This week i've done a rest from the gym (i'm angry for this!!! very angry!!)
but i'had think for this workout;
MONDAY
Chest
Chest incline smith 12-10-10-8-8-8
Incline DB + flyes 12-10-10-8-8 / 5*10
Chest DB 10-10-8-8-6
Cable crossover 3*10
Triceps
Single behind the neck 12-10-10-8
skullcrusher 4x12
chest hold taking 12-10-8-8
Pushdown 15-10-6
ABS
2x tall/ 2xlower part /2xoblique /and other...
Tuesday (legs)
Leg extensions
1 set of 20
1 set of 15
1 set of 12
1 set of 12
Squats
1 set of 20
1 set of 12- 60% of max
1 set of 10- 70% of max
1 set of 8- 80% of max
1 set of 6 to 80- 85% of max
1 set of 20- Reduce the weigth to 60% of max
1 set of 20- same
for the first 3 sets 50" rest, for the rest 1' o 1'30" of rest.
Leg Press
4 sets di 25/30 reps
Usare dal 40% al 60% of your max.
*Deadlift*
12-12-10-10-*8*
Hack Squats
3 sets da 12
use 60% of your max.
Calf on the Smith machine 20/20/15/15/12/12
ABS
some abs mixed
Thursday (Dorsi / Biceps)
Dorsi
rower bb 12-10-8-8-6
rewer db 12-12-8-8
Pulley 10-10-8-8
Lat machine to the front 4x12
Biceps
Curl bb 12-10-10-8-6
Curl incline 45° 10-10-8-8
Curl single start with little weight, then continuous until yelding
ABS
2x tall/ 2xlower part /2xoblique /and other...
Friday (delt)
Delt
Smith machine behind the neck 15-12-10-8-6
lateral pushes 10-10-8-8-6
delt to the front 10-10-8-8
Shrug bb 4*10
ABS
2x tall/ 2xlower part /2xoblique /and other...
What do you thinks of my program???
now i'm OFF cycle and in PCT, and i wont the best for this period!! without lose my weigth , but incresing my vascularity and cutting level!!
Please help me!!
in off cylce you think is better make some session of cardio'??
usually i maked 3 session of cardio on Wednesday Saturday Sunday for 45 minutes in the morning...
please help me!!
Thanks lot
bye