hey heres my stats, 165, 6-2, lanky as fuk, long ass arms and legs, tryin to get some decent size, been liftin for about 2.5 serious years.
This routine is basically day on day off so i will be gettin adequate rest. I take whey protein about three servings a day, but my diet is so so but im tryin to improve but its hard as hell at college. I pretty much stay clear of drinkin and stuff except maybe once a week and i dont really get trashed I just have a little. Don't realy take in too many simple carbs either. And yes I know calves dont traditionally go on back day but on my leg day im way too wiped out from the other excercises to think about calves. Reps are lower for the power movements about 4-8 and 6-10 for the other excercise
Chest - flat bench/incline bench
incline dumbbell/dumbbell bench
decline bench
dips
Back - deadlifts (sumo)
good mornings
seated calf raises
donkey calf raises
Shoulders - dumbbell shoulder press
upright rows
side laterals
rear raises
shrugs
Arms - close grip bench
skullcrushers
barbell curls
incline curls
hammer curls
dips
Legs - squats
stiff leg deadlifts
lunges
leg extensions
__________________
This routine is basically day on day off so i will be gettin adequate rest. I take whey protein about three servings a day, but my diet is so so but im tryin to improve but its hard as hell at college. I pretty much stay clear of drinkin and stuff except maybe once a week and i dont really get trashed I just have a little. Don't realy take in too many simple carbs either. And yes I know calves dont traditionally go on back day but on my leg day im way too wiped out from the other excercises to think about calves. Reps are lower for the power movements about 4-8 and 6-10 for the other excercise
Chest - flat bench/incline bench
incline dumbbell/dumbbell bench
decline bench
dips
Back - deadlifts (sumo)
good mornings
seated calf raises
donkey calf raises
Shoulders - dumbbell shoulder press
upright rows
side laterals
rear raises
shrugs
Arms - close grip bench
skullcrushers
barbell curls
incline curls
hammer curls
dips
Legs - squats
stiff leg deadlifts
lunges
leg extensions
__________________
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