My weekly workout

[Batesy25]

Feel free to leave feedback on what you think i should change or whatever.

Monday- Chest and Biceps
Bench Press 3 x 5-8

Incline Bench Press 3 x 5-8

Flat Dumbbell Flyes 3 x 12,10,8
Dips 3 x 12,10,8

Dumbbell Pullovers 4 x 15,12,12,10

Standing Barbell Curls 1×10, 1×8, 1×6, 2×5-6

Incline Dumbell Curls 5 x 8-10

Standing Alternate Dumbell Curls 5 x 8-10

Freestanding One-Arm Dumbbell Concentration Curls 5 x 10-12

Wrist Curls 4 x 10-12

Barbell Reverse Curls 4 x 10-12

Tuesday - Back

Deadlifts 3 x 6

Wide and Close Grip Pulldowns to the front 4 x 15-8 both ways

Seated Cable Rows 4 x 15-8

close-Grip Seated Rows 4 x 15-8

Pull-ups 3 x 20

T-Bar Rows 4 x 15-8

Wednesday is a REST day

Thursday - Traps, Delts, Triceps

Dumbbell Shrugs

Barbell Shrugs

Side Lateral with Dumbbells

Overhead Barbell Press

Rear Delt Machine Flyes

Close-Grip Pushdowns 3 x 12-10

French Presses 4 x 8-12

Parallel Bar Dips 4 x 8-10

Lying Dumbbell Tricep Extensions 3 x 12-15

Single-Arm Reverse-Grip Pushdowns 3 x 12-15

Friday - Legs

Squats 3 x 12,10,6

Leg Extensions 3 x 12,10,6

Leg Press 3 x 12,10,6

Leg Curls 3 x 12,10,6

Saturday and Sunday are both REST days cause of work

This is my ab workout that I do three times a week

Side Bends 3 x 10-12

Kneeling Cable Crunches 3 x 8-10

Crunches 3 x 12015

Ball Extensions 3 x 12-15

Bicycle Kicks 2 x 1- 1 1/2 minutes

[jakkrk]

If you are going to combine bodyparts. Try to combine one that work with each other (sorta)..like bi's and tris....chest and back.

[MISSINGLINK]

Freestanding One-Arm Dumbbell Concentration Curls 5 x 10-12

Please explain what these are. I have heard of alot of curl exercises before but nothing on the likes of Freestanding One-Arm Dumbell concentration Curls. With a name like that, they have to be good.

[Overload]

You think you got enough curls in there?

I would not be doing biceps on monday and then trying to work my back on Tuesday. Back uses biceps quite a bit so it will affect your back workout. If you're going to overlap similar muscles being used, give more rest days in between them. In other words, you need more rest between biceps and back work.

[Helis]

Feel free to leave feedback on what you think i should change or whatever.

28 sets of curls vs one decent leg exercise for 3 sets. Draw your own conclusions.

[MISSINGLINK]

What should you change? Your medication if you think doing 28 sets of curls is a good idea when, by comparison, you have one decent leg exercise for 3 sets.

I support this post in its entirety.

[Helis]

I support this post in its entirety.

Haha, I'm busted! I went back and edited because I thought it came off a little rough.

[MISSINGLINK]

Haha, I'm busted! I went back and edited because I thought it came off a little rough.

Not at all. Keep them coming.