Training plan for next 3 months
Here it is; what do you think.
Monday: Legs
Squats (4 sets, 6-8 reps)
Leg Press (4 sets, 6-8 reps)
Calf Raises( 2-3 sets, 6-8 reps)
Tuesday: Bi/Delt
Heavy Alt Dumbell or Barbell Curls(4 sets, 6-8 reps)
Hammer Curls(2 sets, 6-8 reps)
Concentration Curls(2 sets, 6-8 reps)
Seated Overhead Press(3 sets, 8-12 reps)
Lateral Raise(3 sets, 6-8 reps)
Front Raise(3 sets, 6-8 reps)
Wednesday: Chest/Tri
Bench Press(4-5 sets, 6-8 reps)
Incline Flyes(3 sets, 6-8 reps)
Flyes(2 sets, 6-8 reps)
Rope or Bar Pressdowns(4 sets, 6-8 reps)
Skull crushers(4 sets, 6-8 reps)
Kickbacks(2 sets, Failure)
Thursday: Back/Trap
Upright Row(4 sets, 6-8 reps)
Wide-grip Pulldowns(3 sets, 8-10 reps)
Close-grip Pulldowns(3 sets, 8-10 reps)
Shrugs(3-4 sets, 10-12 reps)
Behind Back Shrugs(3 sets, 10-12 reps)
Dumbell Shrugs(3 sets, 10-12 reps)
Friday: Cardio
Saturday: Abs/Forearms
Crunches(3 sets, 20-25 reps)
Reverse Cruches(3 sets, 20-25 reps)
Cable Cruches(2 sets, 15-25 reps)
Wrist Curls(3 sets, 10-12 reps)
Behind the Back Wrist Curls(3 sets, 10-12 reps)
Sunday: Off
What do you think? Any suggestions? I just thought it up today and want to use it in the summer.