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Check out my work out plan..
1 wk
Mondays:
Chest- incline dumbells 4sets , flat bench dumbells 4 sets
, Flys 3 sets, cable cross over 3 sets..
Tri's- lying french press 3 sets, cable pull downs 3 sets
, pull downs palms up 3 sets..
Tue-off
Wens:
Back: Lat pull downs front 3 sets, lat pull downs back 3 sets,
seated rows 3 sets, one hand dumbell lat raise..
Guns: ez-bar curls 4 sets, hammer curls 3 sets,
cable rope hammer curls 3 sets, reverse curls 3 sets,
skull crushers 2 sets
Thurs: Off
Fri:
Shoulders: Aronold press 4 sets, bent over side raises 3 sets,
front raises 3 sets, standing bar rows 3 sets..
Traps: Smith machine front raises 3 sets, dumbells side raise 3 sets,
smith machine rear raises 3 sets
Sats: Squats 4 sets, reverse leg curls 3 sets, leg curls 3 sets..
Sun- Off
wk 2
same as above except chest and bi's , back and tri's
wk 3
back to first weeks program
wk 4
back to 2nd weeks program
etc...... | | Reply » Check out my work out plan.. |
horrible. get away from the Flex mentality of annhialating the muscle and hitting it from every angle. too much volume.
| | Reply » Check out my work out plan.. |
what do you suggest then ...
| | Reply » Check out my work out plan.. |
first, dont ever ever evereverververevrver refer to your arms as "gunz" again.
dont use the smith machine for your trap work.
SLDL, pullthrough or goodmornings for hams, not leg curls.
lower the volume.
| | Reply » Check out my work out plan.. |
Quote: | what do you suggest then ... | theres so many standard cookie cutter routines floating around here...just pick one. something low volume, more or less split into upper body and lower body workouts, that concentrates on the basic compound excersizes like dips, squats, deads, incline bench, etc.
| | Reply » Check out my work out plan.. |
Quote: | Guns: ez-bar curls 4 sets, hammer curls 3 sets,
cable rope hammer curls 3 sets, reverse curls 3 sets,
skull crushers 2 sets
.... | Its fuckn Ron Burgandy
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Check out my work out plan..