I have been lacking in them, for the past month i been doing 3 x 5 followed by 8-12 assistance lifts..
Chest Specialization Option #1:
Monday Chest A + Tris
Tuesday Back + Traps + Bis
Wednesday Off
Thursday Chest B + Delts
Friday Legs + Calves
Saturday Off
Sunday Off
Monday - Chest A + Tris:
Chest A
Bench Press 3 X 3-5
Incline Bench Press 3 X 6-10
Cable Flyes/Crossovers 3-6 X 10-12
Triceps
Close Grip Bench 3 X 6-10
Skull Crusher 3 X 6-10
Click Here For A Printable Log Of Monday.
Tuesday - Back + Traps + Bis:
Back
Bent Over Row 3 X 6-10
Pull-Up or Lat Pulldown 3 X 6-10
Seated Cable Row 3 X 6-10
Traps
BB Shrug 3 X 6-10
DB Shrug 3 X 6-10
Biceps
BB Curl 3 X 6-10
DB Curl 3 X 6-10
Click Here For A Printable Log Of Tuesday.
Thursday - Chest B + Delts:
Chest A
Bench Press 3 X 3-5
Incline Bench Press 3 X 6-10
Cable Flyes/Crossovers 3-6 X 10-12
Delts
Military or DB Press 3 X 6-10
DB Side Lateral 3 X 6-10
Click Here For A Printable Log Of Thursday.
Friday - Legs + Calves:
Legs
Squats 3 X 6-10
Stiff Leg Deadlift 3 X 6-10
Leg Extension 3 X 6-10
Leg Curl 3 X 6-10
Calves
Standing Calf Raise 3 X 6-10
Seated Calf Raise 3 X 6-10
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07-10-2012, 12:24 PM #1
Is it normal for the Bicep&Tricep to be bigger than the shoulder.
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07-10-2012, 12:54 PM #2
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07-10-2012, 05:08 PM #3
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07-10-2012, 05:14 PM #4
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