heres my plan

M- chest,triceps
T- legs,calves
W- Off
Th- back,biceps
F- shoulder,traps
S- abs,forearms
S- Off

for chest im doing
Flat Bench,Incline,Decline(somtimes barbells on flat bench)
3 sets of each
10
8
6

for triceps I do
Close Grip, Pulldowns, Dips, Skull crushers, and behind the head dumbell lifts
sitting.

I only do 3 of these excersises, but mix it up weekly.

Legs, I do Squats, leg presses, calf rasies, and the rest are all done on nautlis machines,
any other suggestions for legs? what can i do for my ass.

AB's I do 3 sets of 12 forward crunches,side crunches, and somtimes lef raises on the floor.

For back I do deadlifts, LAt pull-downs, and pull ups wide grip.
and I do somthing when I lean over on a bench and pull a dumbell up.
Any other suggestions?

Biceps I do Barbell lifts....Dumbell curls standing, sitting curls against the inner leg and thats about all. Having trouble with getting Bicep to grow.
IF anyone can give me a good bicep workout to get my arms bigger let me know please.

For traps, all I do is shrugs,
Shoulders latteral raises.

I have no clue what to do to forearms.

Anyways, heres my plan IF anyone can give me sets and what to do for body parts let me know.

Thanks Bros

You might find this helpfull for different excercises and seeing how to do them http://www.abcbodybuilding.com/

Quote:

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Originally Posted by jsimon

M- chest,triceps
T- legs,calves
W- Off
Th- back,biceps
F- shoulder,traps
S- abs,forearms
S- Off

for chest im doing
Flat Bench,Incline,Decline(somtimes barbells on flat bench)
3 sets of each Incline-10,8,6 till failure (heavy)
10 Flatbench barbell or dumbell-10,8,6 till failure (heavy)
8 Flys Incline-10,8,6 till failure (focus on the stretch)heavy
6 Decline dumbells-10-8-6 till failure (heavy)
Wait 2 to 3 min before next lift
for triceps I do
Close Grip, Pulldowns, Dips, Skull crushers, and behind the head dumbell lifts
sitting. Skull crushers superset with close grip-10,8,6 f
till failure
Rope pressdowns-10-8-6 till failure heavy
French presses or dips 10,8,6 till failure
I only do 3 of these excersises, but mix it up weekly.

Legs, I do Squats, leg presses, calf rasies, and the rest are all done on nautlis machines,
any other suggestions for legs? what can i do for my ass.
Extensions (warm up) 12,12,12,12 moderate weight
Leg curls-12,10,10 or 8 till failure (heavy)
Squats-15,12,10,8 till failure (heavy)
calves-12,10,8,6 heavy pause at bottom for 2 seconds then
1 second at top.
AB's I do 3 sets of 12 forward crunches,side crunches, and somtimes lef raises on the floor. This looks good try to do them 3 times a week.

For back I do deadlifts, LAt pull-downs, and pull ups wide grip.
and I do somthing when I lean over on a bench and pull a dumbell up.
Any other suggestions? Widegrip pullups-get 25 reps no matter how
many sets
Deadlifts-12,10,8,6 till failure
widegrip pulldowns-10,8,6 till failure
Seated t-bar rows-10,8,6 till failure
Biceps I do Barbell lifts....Dumbell curls standing, sitting curls against the inner leg and thats about all. Having trouble with getting Bicep to grow.
IF anyone can give me a good bicep workout to get my arms bigger let me know please.
Barbell curl-10,8,6 till failure
Incline Hammer curls-10,8,6 till failure
Single hand preacher curls-10,8,6 till failure
Consentration curls-10,8,6 till failure
For traps, all I do is shrugs,
Shoulders latteral raises.
For shoulders
Seated military press-12,10,8,6 till failure
L lateral raises-10,8,6 till failure
Arnold presses-10,8,6 till failure
Bent over rear raises-10,8,6 till failure
For traps
Front shrugs-10,8,6 till failure
Rear shrugs-10,8,6 till failure
Dumbell shrugs-10,8,6
I have no clue what to do to forearms. you shouldnt need to, you get a
forearm workout when you do bis
from the hammer curlsAnyways, heres my plan IF anyone can give me sets and what to do for body parts let me know.

Thanks Bros

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You should be adding weight everytime. It should be heavy on all sets. It might take a few workouts to figure out the amount of weight to acheive failure. You will figure it out.
Hope this helps you out. :wg:

So go for failure all the time?

yup--failure is the way, but remember ya gotta check your ego at the door

go heavy(whats right for you) and keep strict form through-out

now if only i could practice what im preaching

KILLLLLLAA

your 'failure' should be around 8th rep then spotter helps