Free day help me pick what to add?

[ChrisPaul]

Right now i am doing M-W-F workouts and want to add a Sunday for anything i am missing.
My Monday-Wednesday-Friday is in this order

Bench press 3x5
Dead lift 3x5
Weighted sit ups 2x30
DB Curls 4x10
Weighted calf raises 2x30
Push ups 4x10


The choices i have made are based on what i have. A chin up bar, 1x35lb dumbbell, 200lbs for the barbell, crappy bench, and a curl bar. If anyone can think of a Sunday routine right it here.

[Tile]

Right now i am doing M-W-F workouts and want to add a Sunday for anything i am missing.
My Monday-Wednesday-Friday is in this order

Bench press 3x5
Dead lift 3x5
Weighted sit ups 2x30
DB Curls 4x10
Weighted calf raises 2x30
Push ups 4x10


The choices i have made are based on what i have. A chin up bar, 1x35lb dumbbell, 200lbs for the barbell, crappy bench, and a curl bar. If anyone can think of a Sunday routine right it here.

Hey mate, What are your current goals?

[ChrisPaul]

gain weight/strength.

[Tile]

First, I would recommend staying on 3 days a week and just switching up the exercises.

Have 2 full bodies and cycle through them, something like:
Day 1:
Hang Cleans
Bench Press
Deadlifts
Calves
Sit Ups

Day 2:
Front Squats (Clean the weight up)
Barbell Rows
Standing Military Press (Clean the weight up)
Pushups
DB/BB Curls

All the cleaning should give you a lot of functional strength, rep and set scheme is really up to how much you can handle, what your doing now seems fine. I would always leave a little in the tank and not go to failure though.

If you MUST train Sunday do some light cardio in the morning and then exercise your jaws with a whole lot of food

[IawI]

Right now i am doing M-W-F workouts and want to add a Sunday for anything i am missing.
My Monday-Wednesday-Friday is in this order

Bench press 3x5
Dead lift 3x5
Weighted sit ups 2x30
DB Curls 4x10
Weighted calf raises 2x30
Push ups 4x10


The choices i have made are based on what i have. A chin up bar, 1x35lb dumbbell, 200lbs for the barbell, crappy bench, and a curl bar. If anyone can think of a Sunday routine right it here.

You do this everyday?

[SumDumGoi]

You're lacking back and shoulder exercises in addition to triceps.

[flat6]

Probably over training your biceps...

[ChrisPaul]

i do that monday wednesday and friday

[ChrisPaul]

Ok is this any better

Bench press 3x5
Dead lift 3x5
Weighted sit ups 2x30
DB Curls 4x10
Weighted calf raises 2x30


take out Push ups 4x10 for 2x10 Military press?

[kitarpyar]

Right now i am doing M-W-F workouts and want to add a Sunday for anything i am missing.
My Monday-Wednesday-Friday is in this order

Bench press 3x5
Dead lift 3x5
Weighted sit ups 2x30
DB Curls 4x10
Weighted calf raises 2x30
Push ups 4x10


The choices i have made are based on what i have. A chin up bar, 1x35lb dumbbell, 200lbs for the barbell, crappy bench, and a curl bar. If anyone can think of a Sunday routine right it here.

Pretty much similar to what Tile said. Only, I would add in a set for triceps as well on the second day of his routine.

[_Ishy]

Ok is this any better

Bench press 3x5
Dead lift 3x5
Weighted sit ups 2x30
DB Curls 4x10
Weighted calf raises 2x30


take out Push ups 4x10 for 2x10 Military press?

You're still not hitting your lats or your quads. Also you're hitting biceps and not triceps.