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DiscussBodybuilding.com
Master Lifter
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ClemsonTigers
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19
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- Joined: 4/3/2008
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Questions about my program
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Wednesday, April 16, 2008 12:17 PM
( #1 )
Thanks for any feedback. Just wanted to get some thoughts on my program. My days off rotate with this schedule but that's fine for me
Day 1)
heavy chest, light shoulders, tri's -
1) flat bench 4 sets of 4-6 reps
2) flyes (cable or db)4 sets of 4-6
3) db shoulder press (regular or arnold) 3 sets of 8-10
4) side lateral raises (db or cable) 3 sets of 8-10
5) triceps (any exercise) 2 sets of 10-12
Day 2)
back, biceps
1) bb rows 4 sets of 4-6
2) 1 arm rows (cable or db)4 sets of 4-6
3) lat sweeps (a.k.a. straight arm pulldown) 3 sets of 8-10
4) cable bicep curls 2 sets of 10-12
5) db alternating bicep curls 2 sets of 8-10 each arm
Day 3)
legs
1) bb squats 4 sets of 4-6
2) bb split squats 4 sets of 8-10 each leg
3) leg press 3 sets of 8-10
4) calves 3 sets of 10-12
Day 4)
REST
Day 5)
light chest, heavy shoulders, tri's -
1) pushups 4 sets of 15-20 and/or dips 4 sets of 4-6
2) miliary press 4 sets of 4-6
3) incline chest press (bb or db)3 sets of 8-10
4) rear delts (cable or db)3 sets of 8-10
5) triceps (any exercise) 2 sets of 10-12
Day 6)
back, biceps
1) pullups or lat pulldown 4 sets of 4-6
2) seated cable rows 4 sets of 4-6
3) db rows 3 sets of 8-10
4) bb bicep curls 2 sets of 10-12
5) concentration curls 2 sets of 21's
Day 7)
legs
1) deadlifts 4 sets of 4-6
2) leg extension 3 sets of 8-10
3) leg curl 3 sets of 8-10
4) walking lunges 2 sets of 15-20 each leg
Day 8)
REST
Then repeat
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egsbike
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264
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RE: Questions about my program
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Wednesday, April 16, 2008 7:23 PM
( #2 )
move deadlift to back day
do
back- deadlift, rows
chest- bench
(off)
legs- squats(all you really need)
shouders- cleans, OH press
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