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09-07-2003, 04:45 PM #1Anabolic Member
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need advises&correction to my workout split
dont hesitate to tweak it.
lundi:
biceps:
*seated preach curl 5 sets of 6-7 reps
*heavy ass negative BB curl (cheated) 3sets of 4-6reps
*reverse grip BB curl 3 sets of 8-10reps
*seated DB curl 3 sets of 8-10reps
calves:
*standup calves 3 sets of 10reps
*seated calves 3 sets of 8-10reps
forearms:
*forearm curl 4 sets of 6-10 reps
*reverse grip forearm 3 sets of 8-10reps
mardi:
chest:
*BB bench press 5 sets (2 for warmup and 3 heavy)
*DB press 4 sets of 4-7reps
*pec fly 3 sets of 8-10reps
shoulders (part1):
*military press 3 sets of 6-8reps
*DB shoulders press 3 sets of 6-8reps
mercredi:
legs (part1):
*heavy ass squat 5 sets of less than 8reps
*leg press 5 sets of 6-10reps
*seated leg raise(dunno the real name) 4 sets of 8-12reps
triceps:
*overhead BB triceps extension 3 sets of 6-10reps
*horizontal DB triceps extension 4 sets of 5-7reps
*cable triceps pushdown 3 sets of 8-10reps
jeudi:
shoulders (part2):
*side delt DB fly 7 sets of 6-10reps
*side delt cable fly 3 sets of 6-8reps
traps:
*DB shrugs 4 sets of 8reps
legs(part2):
*heavy ass deadlift 5 sets of 4-10reps
*ham curl 3 sets of 6-10reps
vendredi:
lats:
*pullup 3 sets of 6-8 reps
*pullover 3 sets of 5-7reps
*pulldown 4 sets of 6-10reps
back:
*seated rowing machine 4 sets of 6-8reps
*DB row 4 sets of 6-8reps
*bent over rows 4 sets of 6-10 reps
weekends:
rest
i want to alternate incline/flat chest exercise each week (ex. week1: flat press work, week2: incline press work) to make sure i solate both well.
this is what i look, stats are in it: http://anabolicreview.com/vbulletin/...threadid=64357
thanks a lot
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09-07-2003, 04:51 PM #2VET
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- Sep 2001
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- 7,424
Do you not do any front / rear shoulder raises ??
Why not just do your entire legs in one session ??
Skull krushers make an excellent tricep workout as well.
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09-07-2003, 05:01 PM #3Anabolic Member
- Join Date
- Jan 2003
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- under some plywood sheets
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thanks KeyMastur for your reply
yep i do some front shoulders raise with the military press dumbell & barbell i just do it with my chest workout, i dont want to overtrain them. same thing with the rear shoulder raise, when i do my lats workout theyre always sore as hell the next day.
what is exactly skull crusher? i think its what i call "horizontal DB triceps extension" i dont know the exact name, so keep correct me hehe. but yeah its a good exercise
any other advises?
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09-07-2003, 05:04 PM #4VET
- Join Date
- Sep 2001
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Basically like this - but laying down :
http://www.exrx.net/WeightExercises/.../BBTriExt.html
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