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I'm going to end up missing legs this week, but ther's not much I can do, with exams all next week and all.... Next week I'm going to change up the routine a little, more of a modify really, I'm going to switch from 5 sets to three heavier sets closer to the 8 rep range, and a light 15 rep range for the warmup. I'm also going to put chest and back together so I can have 2 days for arms and calves...New split 1)bis/tris/calves/forearms, 2)quads/hams/delts
3)chest/back/traps, 4) repeat day 1. Depending on my schedule in the summer (ie. if I find a J_O_B) I'll keep this on a 2 on-1 off- 2on-2off rotation. with daily cardio and abs where they fit in best.
Today's arm day:
Dip Mach:
185x16
200x12 3 sets
170x16
flat curl:
120x15
140x9x8
120x9
90x17
press down:
110x17
140x9
130x9
110x12
80x21
abs: 3 sets low, 3 sets mid, 2 sets ob
cardio 55 cal pre, 145 post
shrugs:
270x20
320x16x17
5 sets wrist curls to failure
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**~"..<>.."~**
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