Its week 10 in my weight lifting routine and i'm about to change it up for the 3rd time, this is what i had in mind for chest days.
Dumbell flat bench: 4 x 6-8 (drop set on last set)
Decline bench: 4 x 6-8 (drop set on last set)
Arnold dumbell press: 4 x 6-8
Dips: 4 x AMAP
Does this look good? Or should i consider adding some more isolation exercises..
Any input would be appreciated
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03-30-2011, 12:54 AM #1
Chest, shoulder, tri workout. Please review
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03-30-2011, 01:18 AM #2
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03-30-2011, 01:54 AM #3
sorry i meant to say 12 weeks since i started training, i try and change it up every month or so. Here is a basic outline of what an average week looks like for me. I do 1 x 20 squats 3 times a week before i begin the rest of my workout
Monday: Chest, delts, tri, 1 x 20 squat (@ 10RM)
Tuesday: Back, biceps
Weds: 1 x 20 squat (@ 10RM), 5x5 deadlift
Thursday: same as monday w/o squat
Friday: Same as tuesday with 1 x 20 squat
Saturday: rest
Sunday: rest
I usually lift in the 10-12 rep range, but im thinking of moving down to the 6-8 range with some added weight as well. My main goal is size, and after the first 12 weeks i've put on 25 lbs (185 up from 160) while following a very protein/carb heavy diet @ 3700 cals/day. Only recently my progress has seemed to stop, for the past 2 weeks no gains which is why i need to start changing it up again, starting with my chest workout.
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03-30-2011, 06:59 AM #4
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03-31-2011, 01:13 AM #5
- Join Date: Sep 2006
- Location: Washington, United States
- Posts: 210
- Rep Power: 337
Wow you put on a lot weight fast. So it looks like you have hit a plateau though. I would say it's time you switched your whole program up and took your lifting to the next level. Your doing good exercises but your reps and schedule are a little odd.
Try out westside training: http://bit.ly/hFUHuS
It's full of good compound exercises and usually will break through any plateau!Currently giving the Paleo Diet a try!
Follow along with me: http://www.illtry.it
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