currently 20 years old fluctuating 180-190 lbs (mainly because of the weekend) Been training for almost a year now. I wanna be big.... which i am not
will b doing 3 x 8
first set will be last week's weight. If i can do more than 8 reps i move the weight by 5-10lbs depending on the exercise. I got the tempplate for the workout from www.exrx.net. Also i have listed the order in which i will be doing the workouts. ALso i am not a big fan of chest exercises, though a big fan of legs and back so the routine for those parts may be a bit overworking...
monday leg and arm pull
bb stif leg deadlifts (2 warmup sets)
bb curls
leg curls
reverse cirls
tuesday leg and arm push
squat (2 warmup sets)
dips (1 warmup set)
lunges (4 x 6) cause it takes too damn long to do 10 of them! and makes me bored! Although i like to do them
hack squat
close grip bench
wednesday - misc stuff because of time constraints
reverse curl
calf raises
wegihted crunches
thursday - torso pull
deadlift (2 warmup sets)
chin ups
lat extensions (like doing chin ups except using wide pulleys and kneeling down)
bb bent over row
seated row
db shrugs
friday
shoulder press
lateral raises
bent over laterals
(2 hour break because of class)
db flat bench
db incline bench
cable crossover
friday evening and saturday evening - work which is like cardio for about 3 hours involving light shoulder pressing and some light lifting (30 - 60 lbs?) Cannot avoid this.
What exercises could i add/subtract from this routine? Your input isgreatly appreciated!
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