Alright, here is what i do when i go to the gym, now can you guys please give me some advice, in order to fix things.
Here goes nothing
Day 1
Bicep/back/Ab{Reps 8-10} ( i wont list what i do for abs, not important, you get abs from low bf)
*Biceps*
4 sets of barbell curls (easy bar)
4 sets of dumbell hammer curls on balance ball( 1 arm at a time)
4 sets of seated dumbell curls (both arms at same time)
4 sets of t bar curls (on the machine that you do flys on)
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*Back*{Reps 6-10}
3 sets of lat pull downs
3 sets of behind the head press (in the squat rack)
3 sets of (its like a t bar you pull and you put plates on the front of it)
3 sets of pulls ( on a back machine)
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Day 2 (REST DAY)
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Day 3
Chest/Triceps/Forearms
*Chest*{Reps 5-10} ( i also change this up alot, dumbell bench bress and such)
4 sets of Flys (Fly Machine)
4 sets of Flat barbells bench press
4 sets of Decline barbell bench press
4 sets of incline press (Hammer Strength Machine)
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*Triceps*{Reps 10}
4 sets of Skull crushers
4 sets of Kickbacks
4 sets of overhead dumbell extensions (both arms)
4 sets of (machines both arms at once)
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*Forearms* {Reps varys 8-15..depending on exercise}
4 sets of reverse bicep curls
4 sets of wrists curls ( reverse bicep curl style)
4 sets of wrist curls
4 sets of wrist curls (over bench)
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Day 4 (Rest Day)
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Day 5
Legs
*Legs*
Warm out Quick run and Strech
Calfs{Reps 10-20}
4 sets of calf raises (in cquat machine)
4 sets of calf raises (in calf raise machine)
4 sets of dumbell calf raises
4 sets of barbell calf raises
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*Rest of my legs* {Reps 6-10}
4 sets of squats {Reps 6}
4 sets of leg press
2 sets of dumbell lunges (walking 20 steps)
2 sets of leg curl machine (for quads)
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Day 6
Shoulders/Traps/Abs ( Same thing wont post ab stuff)
*Traps* {Reps 10-15}
4 sets of dumbell shrugs
4 sets of barbell shrugs (in the squat rack)
4 sets of dumbell shrugs (heavier weight)
3 sets of shoulder/trap machine
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Shoulders {Reps 8-10}
4 sets of (hammer strength shoulder machine)
4 sets of seated dumbell shoulder press
4 sets of standing barbell shoulder press (in squat rack)
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Day 7 (Rest Day)
Results i got with this?
(i use to do only 3 sets instead of 4, changed it like a month ago)
http://forum.bodybuilding.com/showth...hp?t=113702311 (sorry if it doesnt work)
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