My Workout Gents....advice Appreciated

[poissonrouge]

MONDAY
incline dumbell press 25kg x 15, 25kg x 12, 25kg x 9, 25kg x failure
concentration bicep curls - 20kg x 12, 20kg x 10, 20kg x10, 17.5kg x failure
tricep extensions - 15kg x 8, 12.5kg x 8, 10kg x 10
upright rows - 45kg x 10, 45kg x 8, 40 x 10, 40kg x failure
military press - 40kg x 12, 40kg x 10, 35kg x 10, 30kg x failure

WEDNESDAY
seated rows - 70kg x 10, 65 kg x 10, 60kg x 12, 55kg x failure
pull ups - 14, 10, 8, failure
squats - 140kg x 10, 140kg x 8, 140kg x 6
sit ups - 50 then 40
lateral raises - 10kg x 12, 10kg x 10, 10kg x 8,10 kg x 6

FRIDAY
bench press - 90kg x 4, 85kg x 5, 80kg x 6, 70 kg x failure
hammer curls - 20kg x 12, 20kg x 10, 20kg x failure
leg press - 150 kg x 12, 140 x 12, 130 x 12
tricep extensions - 15kg x 8, 12.5kg x 8, 10kg x 10
cleans and jerks - 50kg x 8, 50kg x 7, 50kg x 6, 40kg x failure

then on sunday im back to the monday session and so on...

cheers,.....royston

[Lintford]

Originally Posted by poissonrouge

MONDAY
incline dumbell press 25kg x 15, 25kg x 12, 25kg x 9, 25kg x failure
concentration bicep curls - 20kg x 12, 20kg x 10, 20kg x10, 17.5kg x failure
tricep extensions - 15kg x 8, 12.5kg x 8, 10kg x 10
upright rows - 45kg x 10, 45kg x 8, 40 x 10, 40kg x failure
military press - 40kg x 12, 40kg x 10, 35kg x 10, 30kg x failure

WEDNESDAY
seated rows - 70kg x 10, 65 kg x 10, 60kg x 12, 55kg x failure
pull ups - 14, 10, 8, failure
squats - 140kg x 10, 140kg x 8, 140kg x 6
sit ups - 50 then 40
lateral raises - 10kg x 12, 10kg x 10, 10kg x 8,10 kg x 6

FRIDAY
bench press - 90kg x 4, 85kg x 5, 80kg x 6, 70 kg x failure
hammer curls - 20kg x 12, 20kg x 10, 20kg x failure
leg press - 150 kg x 12, 140 x 12, 130 x 12
tricep extensions - 15kg x 8, 12.5kg x 8, 10kg x 10
cleans and jerks - 50kg x 8, 50kg x 7, 50kg x 6, 40kg x failure

then on sunday im back to the monday session and so on...

cheers,.....royston

Why does your weights that you use stay the same but the reps decrease so much?

It doesn't look too solid, i would recommend just using a Chest/Bi, Leg/Delt, Back/Tri.

[Nerdy_]

i would suggest Chest/Bi, Leg/Delt, Back/Tri as well. This was you dont need so much rest b/t. I would also drop some reps and add mroe weight. IMO

try to pyramid...your reps or going the opposite way

10-8-6-4-2

[poissonrouge]

cheers guys