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01-09-2005, 09:14 PM #1Member
- Join Date
- Jul 2004
- Posts
- 586
Please check out my 3 set routine
If I'm doing 5 exercises a session, is 3 sets enough for each exercise?
Here's my workout: (Workouts A and B alt. every week) I will increase the poundage each set.
Workout A
Day 1 Mon
Incline dumbell press 10,8,6
Flat flys 10,8,6
Side lateral raises 10,8,6
Overhand pushdowns 10,8,6
4 way neck machine 3x10
Day 2 Weds
Deads 4x5
Reverse hyperextensions 10,8,6
Leg extensions 10,8,6,
Cable side bends 10,8,6
Reverse forearm curls 10,8,6
Day 3 Fri
Close grip or Underhand lat pulldowns 10,8,6,
Straight arm pulldowns 10,8,6
Seated reverse flys 10,8,6
Incline dumbell curls 10,8,6
Reverse ez bar preacher curls 10,8,6
Workout B
Day 1 Mon
Flat dumbell press 10,8,6
Seated front raises or seated dumbell press 10,8,6
Incline flys 10,8,6
Rope pushdowns 10,8,6
Underhand pushdowns 10,8,6
Day 2 Weds
Squats 4x5
Leg curls 10,8,6
Calve raises 10,8,6
Kneeling cable crunches 10,8,6
Behind the back forearm curls 10,8,6
Day 3 Fri
Seated rows 10,8,6
Wide grip lat pulldowns 10,8,6
Seated rotator cuffs exercise 10,8,6
Incline hammer curls 10,8,6
Shrugs 10,8,6
Mon start A again
I'm 25 years old 6' 220 with a little gut on me. I'm kinda just getting back into lifting after a couple of years.Last edited by Aggression; 01-09-2005 at 09:41 PM.
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01-09-2005, 11:08 PM #2Associate Member
- Join Date
- Nov 2004
- Location
- murfreesboro
- Posts
- 356
I would comment, but i think i already did on another board???????
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