dog crap training questions
** i read a post by pheezer that links up to some d/c training.. but i am still not 100% sure how to do it**
currently i've been training MAX OT.. and its worked great for me..
i've been training for just over 2 years.. and id really like to get
serious about my training.
i just need some help figuring out a routine.. something to note.. i
can't goto the gym on mon or tuesday.. i have a 5 day pass at my gym
favorite exercises for body parts.. top 3 fav in order
chest: flat bench dumbell press,
triceps: parallel dips + weight, parallel with dips between bench's
with weight on lap, french press
biceps: ez bar/barbell curl
back: pull ups with weight, one arm dumbell rows, dead lifts
legs: lunges, squats, leg press
forearms: wrist curls, hammer curls
traps: barbell shrugs
shoulders: dumbell press, arnold press
** its just im not sure if id do drop sets properly or know when to do
negatives.. i dont think i follow 100%.. i just basically need to know
how to perform these things.. like drop sets.. would that be say.. flat
dumbell press.. 75lbs x 8 reps to failure.. 30 second rest.. mash off
3-4 to failure.. 30 seconds.. 1-2 to failure?? and im done my chest stuff? whats a static hold? negative?
WED- Chest shoulders triceps back width back thickness
so warm up for everything on lighter weight..
dumbell flat bench.. 75lbs x 8 to failure.. 30 second rest, x4 to failure.. 30 second rest.. 1 to failure.. static hold??.. negative???
now when do i stretch? how do i stretch?
dumbell press.. 50 x 8 to failure, follow as above?
weighted dips.. same as above?
back.. pull ups with weights as above?
dead lifts.. same as above
FRI- biceps forearms calves hams quads
SUN- Chest shoulders triceps back width back thickness
what about traps and abs???
or should certain exercises see more reps?
thanks