That actually sounds like a good idea, I think I might start bringing that homeade shake… haha thanks for the tips, I’ll post my 4 day critiqued king beef workout in a while.
Monday- Legs
Lying leg curls - 4x 6-8 (2)
Romanian deadlifts - 4x 8-10 (1)
Leg press - 4x8-10 (Before squats to loosen up hips) (2)
Front squats - 3x 8-10 (1)
Hack Squats (close stance) - 3x 8-10 (2)
Tuesday ? Chest/Tris/Calves
Incline Dumbbell Press - 4x 6-10 (2)
Flat Barbell Press - 3x 6-10 (1)
Dips, weighted (lean forward) - 3x 6-10 (2)
Lying Behind the head extensions - 4x 8-10 (2)
French Presses - 3x 8-10 (2)
Standing calf raises - 5x 8-10 (3) (1-2 mins rest for calves)
Thursday- Back/Bis/Abs
Barbell Rows - (torso at 45ish degree angle) 4x 8-10 (2)
Close neutral grip chin-ups - 3x 8-10 (2) (really like 3 sec negatives on these)
T-bar rows - 3x 8-10 (2)
Pinwheel Curls - 4x 6-10 (2)
Alternating Jesus curls - 3x 8-10 (2)
Cable rope crunches - 3x 12-15 (2) (1-2 mins rest for abs)
Weighted Leg Raises - 3x 12-15 (2)
Saturday ? Shoulders/Calves
Seated Overhead Dumbbell Press - 4x 6-10 (2)
Cable lateral raises - 3x 8-12 (2)
Seated Dumbbell lateral raises - 3x 8-12 (2)
Incline Bench Rear delt raises - 3x 12-15 (2)
Shrugs - 4x 8-10 (2)
Seated calf raises - 5x 8-10 (3)
How ?s this look? Only changed back and legs a little bit?Nothing much. But I was wondering as far as the jesus curls, should I do those or spider curls?
Get rid of Jesus Curls and put in a good bicep exercise like barbell curls or dumbbell curls.
Alright so what about spider curls instead? Those or preacher curls…They hit my bis hard.
Alright so what about spider curls instead? Those or preacher curls…They hit my bis hard.
[quote]scott115 wrote:
Alright so what about spider curls instead? Those or preacher curls…They hit my bis hard.[/quote]
either would be fine… what ever you prefer
no problem mate its better to have a homemade shake than have nothing at all:) plus the bananas should give it a good taste…any variation of preacher curls will be perfect…in all honesty for something like biceps where most bb and db exercises are effective you should just go with personal preference because you would be more motivated to do that particular exercise
I’d go with the Spider Curls
Thanks for all the help everyone, I appreciate it! I think I’ll do the spider curls. And now I"ll be bringing a homeade shake to class haha. Thanks for all the suggestions guys!
Quick question guys. Do you think it’d be cool if I added either pec deck or cable flys on my chest and tri day? I was thinking I would add it in after my dips or before the dips what do you all think?
[quote]scott115 wrote:
Quick question guys. Do you think it’d be cool if I added either pec deck or cable flys on my chest and tri day? I was thinking I would add it in after my dips or before the dips what do you all think?[/quote]
i dont like either of them but if it works for you, you could either
a) do them first as a sort of iso/pre fatigue if you need help feeling the chest work on your compounds and/or you have shitty shoulders which will make you use less weight on the following movements but will also put less strain on shoulder joint
or
b)do them last as a finisher/pump exercise
Thanks MAF. I was thinking last just because I’ve always liked flys as a finisher like you just mentioned. I think Ill add em in, thanks man.