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  1. #1
    lethalppl's Avatar
    lethalppl is offline Associate Member
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    My new workout plan

    Ok i been out for a while with surgry. So i back and here is my new workout plan

    day 1 chest
    db bench
    db incline bench
    pec dec flys from machine
    pullovers
    day 2 back
    dead lift
    reverse push ups
    lever high rows
    lever bent over rows or regular rows
    bb bent over rows
    lawnmowers
    reverse flys

    day 3 bi/tri
    bb/db curls ever other week
    bb close grip bench/ bb skullcrushers switch off and on
    reverse curls
    pushdowns
    hammer curls
    kickbacks
    concentration curls
    dips

    day 4 legs
    squats
    wide leg press
    lever leg extension
    hamstring machine( do not know name of machine)
    lever seated leg curls
    close leg press

    day 5 shoulders
    db shoulder press
    lateral raises
    front raises
    upright row
    shrugs
    all lifts are 4 6 6 8
    with 2 to 3 warm ups per muscle

    calfs 2 times a week- chest and legs day
    abs twice a week-shoulders and back
    forearms twice a week-back and bi/tris
    10 to 20 reps for each of these.
    run 3 times a week 30 mins


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  2. #2
    lethalppl's Avatar
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    stil noone got anything they would change etc

  3. #3
    trimunex's Avatar
    trimunex is offline Senior Member
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    I know you are down with an injury right now ... but I'll still give a small comment. 24 sets for Legs is too much imo, and it looks as though you could take a little off of the Bi/Tri routine. I think other than that everything looks pretty stable.

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  4. #4
    lethalppl's Avatar
    lethalppl is offline Associate Member
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    so u would recommend breaking legs into 2 days or just less lifts on one day. I know im tired by 4 lift for sure. Arms ya i agree so make 3 lifts a piece once i m back into it.

  5. #5
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    Keep the Legs at one day, but bring the total amount of sets down to no more than 16-18 not including warm-ups.

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  6. #6
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    I've got to go pretty soon, but one quick thing i'll add is that i would switch days 3 and 5.

    I'll post my other thoughts later.

  7. #7
    lethalppl's Avatar
    lethalppl is offline Associate Member
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    ok well i should tell u that im also dieting to lose bf too. Incase i need to change something to work with that. I hear u on legs day. I just can not figure out which 4 to do i also do squats with bar on my front shoulders with feets very close together. 3 and 5 i give that a try i see what u mean because that give most time between working tris and bis from chest and back.

  8. #8
    Breetai's Avatar
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    looks good, similar to that one i had last year

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