STATS:
Bench Press: 215x8
squat: 245x6(i know)
db ohp: 70x8
bb ohp: 115x10
deadlift: 295x3
body weight: 189 lbs
***** the / DOES NOT mean superset, it means alternate each workout *****
day 1- chest and arms
day 2- legs
day 3- back and shoulders
off
repeat
I will do abs like 2-4 times a week, and cardio 2-3 times a week
im thinking of doing the A workouts for one month then the next month do the B workouts, or do you guys think i should should switch each workout? any input would be helpful...
CHEST AND ARMS A
Flat bb/(alternate with) decline bb 3x6-10
Incline bb 3x6-10
Hammer strength press 3x8-12
High pulley cable cross overs/(alternate with) incline cable flys 3x10-12
Bb curl 3x8-10
Incline db curl 3x8-10
Skull crusher 3x8-10
Rope pushdown 3x10-12
CHEST AND ARMS B
Flat db/(alternate with) decline db 3x6-10
Incline db 3x6-10
Low pulley cable cross overs/(alternate with)flat db flys 3x10-12
Dips 3xfailure
Preacher curls 3x8-10
Concentration curls 3x8-10
Overhead db extension 3x-8-10
Reverse grip pushdowns 3x10-12
LEGS A
Back squat 3x6-10
Bb lunges 3x8-10
Leg extensions 3x12-15
Lying leg curls 3x10-12
Seated calf raises 4x10-15
Calf presses 4x20-25
LEGS B
Front squat 3x8-12
Leg presses 3x8-12
Walking lunges 3xaccross gym
SLDL 3x8-12
Seated leg curls 3x12-15
Standing calf raises 3x15-20
Seated calf raises 3x10-15
BACK AND SHOULDERS A
Wide grip pull-ups 3xfailure
SUPERSET
Bb rows w/ 2 arm db rows (elbows kept against body) 3x6-10
REGULAR SET
Wide grip Lat pull downs 3x10-12
SUPERSET
Seated pulley rows w/ hyper extentions 3x8-12
REGULAR SET
Db Overhead presses 3x6-10
Lateral raises 3x10-12
Shrugs 3-4x10-12
Rear delt work 3x15
BACK AND SHOULDERS B
Wide Underhand grip pullups 3xfailure
SUPERSET
t-bar rows w/ 2 arm db rows (elbows slightly flared out) 3x8-12
REGULAR SET
One arm db row 3x8-12
SUPERSET
Close grip pulldowns w/ hyper extensions 3x-10-12
REGULAR SET
Bb Overhead press/bb behind the neck overhead press 3x6-10
Low pulley later raises 3x10-12
SUEPRSET
Lateral raise machine w/ rear delt work 3x12-15
REGULAR SET
Shrugs 3x10-12
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Thread: critique my routine
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02-24-2013, 03:59 PM #1
critique my routine
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