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  1. #1
    D00fy's Avatar
    D00fy is offline Anabolic Member
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    criticize this plz

    how many sets does each body part derserve and how many reps is to build muscle and strength?



    (Chest)
    BB Bench or DB Bench --3sets
    BB Incline or DB Incline --3sets
    BB Decline --3sets
    DB Flat Flys -3sets


    (BACK)
    Wide grip lat pulldowns --4sets
    seated cable row --3sets
    one arm bent over rows --2sets
    BB bent over rows --3sets
    Hammer Strength HIGH ROLL --2sets


    (Shoulders)
    DB Shoulder Press--4sets
    Front Raise --2sets
    Dumbbell side laterals --2sets
    Upright Rows --3sets

    (Traps)
    DB Shrugs --3sets
    BB Shrugs --6sets

    (Legs)
    squats --4sets
    leg press --3sets
    leg extension --3sets
    leg curls --4sets

  2. #2
    arthurb999's Avatar
    arthurb999 is offline Anabolic Member
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    For legs... you need to do some hamstrings and calf excercises. You should work your arms too.

  3. #3
    D00fy's Avatar
    D00fy is offline Anabolic Member
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    what should i trow in for arms and calves???

    also does the chest/back/shoulders/traps look good

    i revised it again,plz review

    hey, can u criticize my workout and also how many sets does each body part deserve, another think whats a good rep range to build size and strength,thx i appreciate your help


    (Chest)
    BB Bench or DB Bench --3sets
    BB Incline or DB Incline --3sets
    BB Decline --3sets
    DB Flat Flys -3sets


    (BACK)
    Wide grip lat pulldowns --4sets
    seated cable row --3sets
    one arm bent over rows --2sets
    BB bent over rows --3sets
    Hammer Strength HIGH ROLL --2sets


    (Shoulders)
    DB Shoulder Press--4sets
    Front Raise --2sets
    Dumbbell side laterals --2sets
    Upright Rows --3sets

    (Traps)
    DB Shrugs --3sets
    BB Shrugs --6sets

    (Legs)
    squats --4sets
    leg press --3sets
    leg extension --3sets
    leg curls --4sets

  4. #4
    arthurb999's Avatar
    arthurb999 is offline Anabolic Member
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    For hams - stiff legged deadlifts and leg curls
    Calves - standing and seated calf raises
    Bi's- Curls, hammers, etc...
    Tri's - French curls, close grip, dips, etc...
    ** There are many excersises for arms... too many to mention.

    Just remember to mix up your routine... keep shocking the system.

  5. #5
    D00fy's Avatar
    D00fy is offline Anabolic Member
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    thx overall does my routine look good?

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