Hey guys,
I just thought I'd get your opinions on a workout plan I have created, is there anything you would change or add?
Monday - Legs
- Leg extensions 5 x 10
- Leg Press ( the vertical one) 5 x 15
- Leg Press (horizontal) 3 x 10
- Hamstring curls 6 x 12
Tuesday - Off
Wednesday - Chest , Triceps+ Abs
- Regular Barbell Bench Press 5 x 12
- Incline Barbell Bench Press 5 x 12
- Decline Barbell Bench Press 3 x 12 (superset with pushups)
- Cable Crossovers 5 x 12
- Weighted Dips 5 x 12
- Skull Crushers 5 x 12
- Weighted sit ups 5 x 15
Thursday - Back
-Lat Pulldown 5 x 12
- Pull ups 5 x (as many possible)
- Dumbell Rows 5 x 12
- T-bar Rows 5 x 12
- + (cable rows if I'm up for it) 3 x 12
- Dead lifts 5 x 12 (If I have the time left)
Friday - Off
Saturday - Shoulders
- DB Shoulder Press - 6 x 12
- DB Lateral Raise 6 x 12
- Military Presses 4 x 12
- DB Rear Delts 6 x 12
- Shrugs 5 x 12
Sunday - Arms + Abs
- EZ Bar Curl 5 x 10
- Preacher Curl 4 x 10
- Hammer Curl 4 x 10
- (Cable Curl 3 x 12) sometimes
- Close Grip Bench Press 5 x 12
- Weighted Dips 5 x 12
- Skull Crushers 5 x 12
- Weighted Sit ups 5 x 15
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Thread: My new work out plan
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02-24-2013, 09:16 AM #1
My new work out plan
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02-25-2013, 07:08 AM #2
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02-25-2013, 07:11 AM #3
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02-25-2013, 07:49 AM #4
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02-25-2013, 08:09 AM #5
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02-25-2013, 08:15 AM #6
- Join Date: Jan 2012
- Location: Virginia, United States
- Age: 32
- Posts: 360
- Rep Power: 159
4 upper days... one lower day. Especially cuz lower day doesnt go balls to the wall nd 3 types of barbell bench. AND Deadlifts are put on back burner. No mi gusta.
http://teamfd.firstdescents.org/2012/fd/tokenspullups/sewell/
10,000 Pulls for 1000 Dollars for Young Adult Cancer survivors through the organization First Descents. Click the link and learn and hopefully donate.
Currently 1087 dollars raised and 5615 pull ups done in the last 26 days (October 16,2012)
New goal of 1500
525+ 275 + 345 = 1145 total
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02-25-2013, 08:18 AM #7
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02-25-2013, 11:00 PM #8
Ah, I definitely need to move on to squats soon, the only reason I am still on Leg Presses is in my new gym they have an (I'd say upside down leg press) which hits my legs MUCH harder I find than the horizontal press which I was previously using, this way I can focus more on pressing and hitting the muscle than balancing the weight etc. Though I am in the process of free weighting as much of my exercises as possible. Thanks for the advice.
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02-25-2013, 11:10 PM #9
lol no squats, deadlifts if he has times and has an arm day.....
if websters wanted to define bro split this routine would be it....
do yourself a favor start squatting consider it bench press for legs....
this routine would even be better for you
http://forum.bodybuilding.com/showth...ht=upper+lower
way more balance way better exercise selectionTrain for Strength, Eat For Size, Rest for Recovery, Repeat for Results
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