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  1. #1
    Sheek is offline Junior Member
    Join Date
    Feb 2003
    Location
    Chi Town
    Posts
    78

    Arrow How does this workout look?

    Hey bros I was wondering if you could suggest anything to improve this workout. Thanks.

    Friday
    Chest
    Flat Bench 4 sets (couple of warm ups)
    Incline Bench dumbbell press 4 sets
    Hammer strength wide grip press 6 sets
    Machine or dumbbell fly’s

    Triceps
    Weighted Dips 4 sets
    Rope cable pull downs 3 sets
    Skull crushers 3 sets

    Sunday
    Legs
    Squat 6 sets
    Leg press 6 sets
    Leg extensions 3 sets
    Hamstring curls 3 sets

    Shoulders
    Military press (barbell, in front) 5 sets
    Dumbbell press 5 sets
    Dumbbell Raises 3 sets
    Reverse fly’s 3 sets

    Wednesday
    Back
    Dead lifts 4 sets
    Seated Row (cable, close grip) 8 sets
    Hammer Row 6 sets
    Barbell rows or Lat pull downs 4 sets

    Biceps
    Barbell curls 4 sets
    Hammer curls 3 sets
    Preacher curls 3 sets

  2. #2
    needmorestrength's Avatar
    needmorestrength is offline Anabolic Member
    Join Date
    May 2004
    Location
    Canada eh
    Posts
    7,079
    Not bad man.. I would drop a couple sets of the biceps and bump up the intensity! Make sure you are doing bentover barbell rows.. I think you should bump up your hamstrings a bit! Also I find if I am doing legs with the required intensity I cannot do another muscle group!! Also include some shrugs!! and get some calfs,abs,and forarms in there too! Instead of the rope pull downs do some close grip bench imo

  3. #3
    Sheek is offline Junior Member
    Join Date
    Feb 2003
    Location
    Chi Town
    Posts
    78
    Thanks alot bro, will take into consideration.

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