[quote]Nolan_11 wrote:
DanErickson wrote:
Monday
Chest and tris
Wed
Legs
Fri
Back and bis
Shoulders??[/quote]
Shoulders are done after chest as the front heads are pre-exhausted.
[quote]zraw wrote:
Nolan_11 wrote:
zraw wrote:
OR, you could do
Monday
Chest/Back
Wednesday
Quads/Traps
Thursday
Bicep/Tricep
Saturday
Hamstring/Shoulders
3exercices/body part
and than you could superset all exercices
A1. Chest A2 Back
B1 CHest B2 Back
etc etc
That sounds good, i might try this format without mixed supersets, as i have found in the past it fatigues me during the workout.
Thanks zraw
Your Welcome
If I were you I’d start with a compound for each muscle group
and go for an iso for the 3rd exercice
Do whatever you feel like doing for the 2nd one[/quote]
This is what ive gone with, let me no what you think.
Chest & Back (MONDAY)
DECLINE Benchpress 3X6-10 1XMAX superset with DELINE DB Flies 4XMAX
DB flat bench presses 4X6-8
INCLINE Flies 4XMAX Rest 10 secs and push MAX
Wide grip chin ups 4XMAX
Seated row 4XMAX
Lat pulldown 4X8-10
Quads & Traps (WEDNESDAY)
Squats 4X8-10
Quad extensions (machine) 4XMAX
Seated leg curls 3X8-10 1XMAX
DB shrugs 4X8-10
BARBELL SHRUGS 4X6-8
Arms (THURSDAY)
Barbell curls 4XMAX
Hammer Curl drop sets (3 weights) 4XMAX
One arm preacher curls 4XMAX
Overhead cable extensions 4XMAX
DIPS 4XMAX
BAR PULLDOWN 5XMAX 15-20 SECONDS RESTS
Shoulders/Calfs/Hamstrings (SATURDAY)
Barbell shoulder press 4X6-8
Superset, seated DB side raises & front raises 4XMAX both
Shwarzneiger press 4X6-10
Calf extensions standing 4X10-12
Calf extentions sitting 4XMAX
Deadlift with knees slightly bent 4X6-8
What compound movements can i do with arms?
Thanks