Alright I made some changes to my previously posted routine. I cut down some of the reps for smaller body parts and wanted some consistency with the rep schemes. I really think it is a solid program for me.
Anyway, what do you all think about my program? I recover very quick....usually within 2-3 days. With this routine I allow 4 days of recovery for each body part before it is worked again.
Also I allow 1 day just for legs because I hit them so hard that I would have no energy to do anything else, plus they need a almost a week to recover.
One thing I am worried about is recovery of CNS. I don't think it is a big problem with this routine but I'm concerned
ANYWAY, please give ANY input you might have so that I can develop the best possible program!
Day 1
Chest: Smith Machine Incline Press 4x10,8,6,4 (1 warm up set 10-12)
15 degree Decline Bench 3x8
Dumbell Flyes 2x10
Shoulders: Dumbell Shoulder Press 4x8-10 (1 warm up set 12-15)
1 Arm Cable Side Laterals 3x10
Triceps: French Presses 4x12,10,8,8
Pushdowns 3x 4-6 (double drops)
Day 2
Back: Lat Pulls (wide grip) 3x8 (1 warm up set 10-12)
Bent-Over Rows 3x10-12
Seared cable Rows 3x8,8,6,6
Biceps: Straight Bar Curls 3x8-10
Incline Dumbell Curls 3x10-12
Day 3
Legs: Squats 4x8-10 (2 warm up sets 10-12)
Straight Legged Dead Lifts 3x8
Hamstring Curls 3X10
Leg Extensions 2x10
Day 4
OFF
Day 5
Triceps: Close Grip Bench 3x8*
Overhead Extensions 4x8
Shoulders: Smith Machine Shoulder Press 4x6-8
Upright Rows 3x8
Chest: Dumbell Bench 4x6
Dumbell Pullovers 2x8
Weighted Dips 3x12-15
Day 6
Back: Dead Lifts 3x8 (2 very light warm up sets 10-12)
Back Extensions 3x15
Behind the Neck Pulldowns 3x10
Biceps: Cambered Bar Curls 3x8
1 Arm Spider Curls 3x8
Day 7
OFF
Day 8
OFF
Day 9
REPEAT CYCLE