Football season just ended and Im a senior, which means i get to do my own workout for once without bullshit practice getting in the way. I worked this routine out in hopes of concentrating on adding mass to my tricep and traps. Any opinions and suggestions would be much appreciated:
****Monday- CHEST, BICEP (ABS)
Incline Press(dumbell/barbell) 3x10
Flat Press(dumbell)3x10
Incline Flyes/Machine Flyes 3x8-10
Cable Crossovers 3x10-12
Hammer Curls 2x10 (Medium Weight Warmup)
Preacher Curls 3x10
Concentration Curls 3x10
Standing/Incline Bench Curls 3x10
Hammer Curls 2-3x10
****Tuesday- SHOULDERs, TRICEP, TRAP
Behind Neck Press 3x10
Arnold Press (Shoulder Press w/ Rotation) 3x10
Bent Over Lateral Raises 4x10
Lateral Raises 3x10
Shrugs 4-5x25
Rope Pushdown-3x10
V bar Pushdown-3x10
Scullcrushers- 3x8-10
****Wednesday-LEGS, CALVES
Hack Squats 4x8-10
Leg Press 4x8-10
Leg Ext. 3x10
Leg Curl 3x10
Lunges 3x10
Standing Calf Raises 3x15
Seated Calf Raises 3x10
****Thursday- BACK (ABS)
Lat Pulldown (Wide Grip) 4x10
Lat Pulldown (Close) 4x10
Close Grip Rows- 3x10
Wide Grip Rows- 3x10
Lowerback
****Friday- TRAP, TRICEP, FOREARM
Behind the Back Shrugs- 4x15
Upright Rows- 3-4x8-10
Straightbar Pushdown- 3x10
Behind Head DB Ext. (both hands) 3x10
Reverse Grip wrist curl- 3x15
superset w/ wrist curl- 3x15
****SAT & SUN- rest
I eat around 8 'meals' (counting Pre and Post-WO drinks) a day and get good sleep, but I'm wondering:
1.) Is there a better way to blast my tris and traps into growth (I feel like i may be overtraining)
2.) Am i overtraining?
3.) Should i lower my reps and up my weight in all my workouts or just some of them?
Thanks for any advice fellas
****Monday- CHEST, BICEP (ABS)
Incline Press(dumbell/barbell) 3x10
Flat Press(dumbell)3x10
Incline Flyes/Machine Flyes 3x8-10
Cable Crossovers 3x10-12
Hammer Curls 2x10 (Medium Weight Warmup)
Preacher Curls 3x10
Concentration Curls 3x10
Standing/Incline Bench Curls 3x10
Hammer Curls 2-3x10
****Tuesday- SHOULDERs, TRICEP, TRAP
Behind Neck Press 3x10
Arnold Press (Shoulder Press w/ Rotation) 3x10
Bent Over Lateral Raises 4x10
Lateral Raises 3x10
Shrugs 4-5x25
Rope Pushdown-3x10
V bar Pushdown-3x10
Scullcrushers- 3x8-10
****Wednesday-LEGS, CALVES
Hack Squats 4x8-10
Leg Press 4x8-10
Leg Ext. 3x10
Leg Curl 3x10
Lunges 3x10
Standing Calf Raises 3x15
Seated Calf Raises 3x10
****Thursday- BACK (ABS)
Lat Pulldown (Wide Grip) 4x10
Lat Pulldown (Close) 4x10
Close Grip Rows- 3x10
Wide Grip Rows- 3x10
Lowerback
****Friday- TRAP, TRICEP, FOREARM
Behind the Back Shrugs- 4x15
Upright Rows- 3-4x8-10
Straightbar Pushdown- 3x10
Behind Head DB Ext. (both hands) 3x10
Reverse Grip wrist curl- 3x15
superset w/ wrist curl- 3x15
****SAT & SUN- rest
I eat around 8 'meals' (counting Pre and Post-WO drinks) a day and get good sleep, but I'm wondering:
1.) Is there a better way to blast my tris and traps into growth (I feel like i may be overtraining)
2.) Am i overtraining?
3.) Should i lower my reps and up my weight in all my workouts or just some of them?
Thanks for any advice fellas
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