09-04-2001, 03:05 PM #1New Member
- Join Date
- Aug 2001
- at the gym
I am in week 4 of my 18 week cycle here <and thank to those who helped out with that>, and I have another question now.
This is my current workout program that I am following.
Day 1: Chest, biceps
Bench presses 3 sets 6- 8 reps
Incline bench presses 2 sets 6- 8 reps
Dips with added weights 2 sets 8-10 reps
Barbell curls 3 sets 6-10 reps
Dumbbell curls 2 sets 6-10 reps
Day 3: Thighs
Squats 3 sets 6-10 reps
Leg presses 2 sets 8-10 reps
Leg curls 2 sets 8-10 reps
Day 5: Shoulder, triceps
Presses behind neck 3 sets 6- 8 reps
Upright row 2 sets 8-10 reps
Side laterals 2 sets 8-10 reps
Lying triceps presses 3 sets 6-10 reps
Triceps pulley pushdown 2 sets 8-10 reps
Day 7: Back. calves
Chins with added weight 3 sets 8-10 reps
Lat pull to neck 2 sets 8-10 reps
Barbell bent-over row 2 sets 6-10 reps
Seated cable row 2 sets 6-10 reps
Standing calf raise 3 sets 8-12 reps
Seated calf raise 2 sets 8-12 reps
1 day on, 1 day off.... I have gone up from 208 to 230lbs now, and am feeling really strong.
Can anyone suggest a new split for me.... my goals are still the same <to increase my mass>.
09-05-2001, 02:37 AM #2If it ain't broke don't fix it!
09-06-2001, 08:38 PM #3New Member
- Join Date
- Sep 2001
- salem, Oregon
sound like you are making really good gains. You might try switching up you routine with some higher rep sets though really go for the burn this will help to put a shock to your system if your used to lower rep sets. Also try not to stay to strict to the exercises you do, remember your body grows because of changing environment so don't give it the chance to get used to anything. keep up the good work!
09-08-2001, 01:20 AM #4
I do drop sets with one body part per week. Its a great shock to the system if you're only doing low rep lifting.
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