Tuesday - Chest/Biceps
Incline Bench Press: 3x8
Incline DB Press: 3x8
Incline DB Flyes: 2x10
Flat DB Flyes: 2x10
Flat DB Bench: 3x8
Barbell Curls: 4x(12-10-8-6)
Seated Incline DB Curls: 2x8
Single Arm DB Preacher Curls: 2x10
Dude thats 13 sets on your chest
but other than that i recon its an alright routine ay
whats your abs session like mine is a 7 exersice circuit for 2 sets n that targets the core real good
Move your leg day to monday or thursday so you’re rested up and can hit them as hard as possible. Something like this:[/quote]
Good shout, I’ll do that - Move leg’s to monday,
[quote]Doug Adams wrote:
2. Write in your ab work so you know you’ll do it. Don’t just say you’ll throw in somewhere 2 days during the week[/quote]
[quote]tRe4 wrote:
Dude thats 13 sets on your chest
but other than that i recon its an alright routine ay
whats your abs session like mine is a 7 exersice circuit for 2 sets n that targets the core real good[/quote]
I was thinking of a circult too, contains - 6 exercises and 15-20 reps for 1 set.
Oblique Crunches
Raised-Leg Crunches
Bicycles
One / Double Leg V-up Crunch
Leg Rasies
Reverse Crunch
What do you guys think of this? I tried the 5 day cycle and only came up frustrated. I try to hit each muscle twice a week. Once heavy and once moderate to light depending on if I am stull sore or not. This is old school as I learned it from an old Arnold S. work out routine.
Monday:
–Standard bar bell benchpress: four to five sets reps of 8 to 12 using 225 pounds-285 pounds.
–Weighted dips: four sets of 8-12 strapped with a 50 lb dumbbell around my waist
–Incline dumbbell press: three to four sets reps of eight to 12
–Peck deck: three to four sets reps of eight to 12
Tuesday:
–Moderate squats (I try not to go heavy so as to prevent a back injury) three to four sets of eight to 10 reps
–Moderate deadlifts three to four sets of eight to 10 reps
–Calves five sets of 25
-More Upper then lower-
-More chest than anything else-
-No Shoulders-
-No Arms-
Use Peck deck as a burn rather than an chests exercice (Once your finished-Sit on the machine with very little weight and just do the movment-untill you really feel it- the blood that is)
ma circuit 10-15 reps
-Air bikes
-Jandas
-full sit-ups
-Lying side crunch
-supine double leg raises
-alter toe touches
-then i lift legs and back of the ground and hold for as long as i can
-ab stretches
2min rest
Dude if u r doing 3 sets of a incline bench press no need to hit 3 sets with dbs. By the way, put some dips for your chest and tri and replace the pulldown by the chin-up, no easy way out.
Tuesday - Chest/Biceps
Incline Smith Press: 4x8
Incline DB Flyes: 2x8
Flat DB Bench / Flyes: SuperSet 3x8
Chest dips: 3x8
Barbell Curls: 3x"21s(7-7-7)
Seated Incline DB Curls: 3x8
Single Arm DB Preacher Curls: 2x8
Friday - Delts/Triceps
Military Press: 3x10
DB Seated Press: 3x8
DB Lat Raise: 3x10
DB Front Raise: 3x10
Reverse Fly: 3x12
Close Grip Bench: 3x10
Rope Pressdowns: 3x10
Tuesday - Chest/Biceps
Incline Smith Press: 4x8
Incline DB Flyes: 2x8
Flat DB Bench / Flyes: SuperSet 3x8
Chest dips: 3x8
Barbell Curls: 3x"21s(7-7-7)
Seated Incline DB Curls: 3x8
Single Arm DB Preacher Curls: 2x8
Friday - Delts/Triceps
Military Press: 3x10
DB Seated Press: 3x8
DB Lat Raise: 3x10
DB Front Raise: 3x10
Reverse Fly: 3x12
Close Grip Bench: 3x10
Rope Pressdowns: 3x10
Updated, Feedback Please?[/quote]
Howabout you actually do it and see if it works for you or not? I personally feel that is too much volume, but try it and then make any adjustments if necessary.
You will learn far more from actually trying it than asking people about it.
I have been testing it as we discuss, My main concern was chest day on the first one I posted, So I done it and I did complete the session but on the Incline Press my strengh was a few KG’s below what it would normaly be If i was doing the exercise itself but it’s always going to be if there is volume.
…and I’ve started today on the latest one I posted today, Mon: legs, So far so good!