age:16
Day 1
Chin ups (reverse grip) 3/10
Seated Row 4/12,10, (6) ,10
Lat Pull down 3/10
Supported row 3/8
Triceps Pushdown (straight bar) 4/12,10, (6) ,10
Bench dips 3/10
Day 2
Hack Squats 3/12
45 degree leg press 4/12,10, (6) ,10
Calf Raise 3/12
Seated military press 4/12,10, (6) ,10
Upright row 3/10
Arnold press 3/8
Day 3
Dumbbell chest press 4/12,10, (6) ,10
Bench fly’s 3/10
Decline Smith bench press 3/8
Straight bar curl 4/12,10, (6) ,10
Machine preacher curl 3/10
Note: On every exercise that has 4 sets/ I am drop setting to failure on the 3rd set with starts with (6) reps.
Abs
Bench Crunch 3/10
Leg Raise 3/10
Twisted Bench Crunch 3/10
Twisted Leg Raise 3/10
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Thread: critise my plan
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11-30-2006, 03:59 PM #1
critise my plan
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12-01-2006, 04:49 PM #2
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12-01-2006, 05:03 PM #3
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12-01-2006, 05:59 PM #4
Yeah dude, how experienced are you? I do about 12 sets per muscle group and I've been lifting for a little over 4 years. If you are just starting out, I would begin with 4 heavy sets per muscle group and polish it off with a light-weight burnout and superset. Also, try to include more compound exercises. Like dude above said, squats, deadlifts... those are necessities for mass... if mass is your goal.
"It's simple, if it jiggles, it's fat."
-Arnold Schwarzenegger
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