What's up everyone, This is my first post with the site. I'm 19 years old 5'11 Navy enlistee with a job that requires alot of calisthenics and swimming. I started this bodybuilding journey of mine May 2012, my goal was to get up to around 180 pounds with a low bf percentage. I bulked to 185 from 152 and am now cutting. My current goal is now to bring my arms up to par with the rest of my body. They're lagging about an inch. My bodyfat is almost all on my midsection as the rest of my body stays fairly lean. my problem is that my lats overshadow my arms \10
Stats:
BW: 171 Lbs
BF: 13 %
Thighs: 23 inches
Calves 14.7 inches
Chest: 42.7 inches
Arms: 14.8 (L) 14.9 (R)
Forearms: 12.6 (L) 13 (R) (broke left radius at age 14)
Max DL: 425
Max bench: 235
Max squat: 315 (I suck ass)
Dead hang pull-ups: 22-26
Max chest to deck push: 100
Overall goal:
Reach 16+ inches on both arms
Bring chest to 44
Bring thighs to 24
I just want to become proportional.. With my arms to the rest of my body.
Routine I've chosen to use:
Monday - Back
Barbell curls 5x5 75 lbs
Incline hammers 25-35 lbs 8-12
Dumbbell Tricep 5x5 65-75 lbs
V bar push downs 8-12
Left forearm curls 3-5 sets
Deadlift very strict 8-12 x4
Lat pull down 8-12 x3
Rows cable or Bar 8-12 x3-4
Tuesday-shoulders
Military press 5x5 125-135
Shoulder DB press 12 10 8
Rear Delt flies 3x15
45 lb plate raises to face 15x3
Smith trap raises 12-15x4
Wednesday-Legs
5x5 squats 225 lbs
Leg press 12 10 8
Leg curls superset ext. 15-12-10-8
Calf raises x6 sets
Thursday - Chest
Dumbbell curls 5x5 40 lbs (negatives)
Reverse grip EZ preacher 3x8-12
Skull crushers 5x5 25+5+2.5 each side
Close grip bench 3x 8-12 135-165
Left forearm curls 3-5 sets
5 min rest
Incline bench 135-165 4x
Decline bench 155 -195 4x
DB flyes x3
Friday off
Saturday- Abs / arms?
Decline sit ups x200 total
Oblique plate side raises 4x 25 e side
Leg raises x50
Standing bicep curls drop set x1
Standing tricep overhead drop set x1
(Arms only if not sore or depleted.. Must be done with impeccable form from start to finish)
I designed this workout, and I am not Saturday- Abs / arms
Decline sit ups x200 total
Oblique plate side raises 4x side
Leg raises x50
Standing bicep curls drop set x1
Standing tricep overhead drop set x1
Arms only if not sore or depleted.. Must be done with impeccable form from start to finish)
Any opinions suggestions experience etc?!
I have caught my arms up a bit but I plateaud on my last workout plan.(low volume high frequency arms 2 exercises before Chet and back days and an arm day on the third day after) 14.5- where I am currently. Thanks for your time,
Dave
|
Thread: Road to aesthetics advice
-
03-24-2013, 10:31 PM #1
Road to aesthetics advice
-
03-25-2013, 01:20 AM #2
Similar Threads
-
nlucen1's road to aesthetics
By nlucen1 in forum Workout JournalsReplies: 8Last Post: 12-08-2012, 11:15 AM -
Serbian Genetics Road To Aesthetics
By serbiangenetics in forum Workout JournalsReplies: 9Last Post: 08-21-2012, 04:07 AM -
Smacker91's Road to Aesthetics Journal
By Smacker91 in forum Losing Fat LogsReplies: 4Last Post: 07-11-2012, 07:40 PM -
Colinmarcus' road to aesthetics
By colinmarcus in forum Teen Workout LogsReplies: 3Last Post: 08-06-2010, 04:51 AM
Bookmarks