MONDAY: Chest, Triceps, Front Delts, and Medial Delts
Bench Press 3x6-12
Incline Bench Press 3x6-12
Decline Bench Press 3x6-12
Shoulder Press 3x6-12
Lateral Raises 3x10-12
Tricep Pushdowns 3x8-12
Overhead Extensions 3x8-12
Tuesday: Run For 45 min (more if u can)
WENDSDAY: Legs
Squats 4x6-12
Leg Press 4x6-10
Leg Curls 4x6-12
Calf Raises 3x15-20
+ cardio if theres time
Thursday : ***BREAK***
FRIDAY: Back, Biceps, Rear Delts and Abs
Deadlifts 4x6-12
Pulldowns 3x6-12
Barbell Rows 3x6-12
Seated Pulley Rows 3x6-12
Rear Lateral Raises 2x10-12
Standing Cambered Bar Curls 3x6-12
Incline Curls 2x6-12
Hammer Curls 2x6-12
Decline Situps 3x20
Leg Raises 3x20
Twists 3x20
SATURDAY: RUN IF NOT TIRED
SUNDAY **BREAK**
is that good?
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Thread: my workout plant
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08-18-2004, 12:19 PM #1
my workout plant
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08-18-2004, 12:32 PM #2
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08-18-2004, 12:33 PM #3
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08-18-2004, 12:35 PM #4
I'd add in something more compound than triceps pushdowns. I would go with something like CG bench. I'd drop the pulley rows and the rear lateral raises too. I believe that the majority of people develop big enough rear delts from rowing movements to not need anything like rear laterals. If they're a weakness for you though, by all means do a set or two.
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08-18-2004, 01:38 PM #5
- Join Date: May 2004
- Location: Seattle, WA (Uni. of Washington)
- Age: 37
- Posts: 202
- Rep Power: 243
Originally posted by MIKEISSMALL
my workout plant [/B]
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As for your routine, here's how'd I'd edit it real fast:
Chest Dips, Military Press, Dips, Close-grip Bench Press
(drop decline bench, tricep pushdowns
Lunges, Seated Calf Raises, Leg Extensions
(drop nothing)
Close-grip chins, Wide-grip Pullups
(drop pulldowns, one of your curling movements)
Good routine though!
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08-18-2004, 01:40 PM #6
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08-18-2004, 01:52 PM #7
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08-18-2004, 01:56 PM #8
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