Well I finally have the time to post up the work-out routine ive been running for the last 2 months. I have included two days of my work out your Critique is very much needed.
DAY 1- Bis/Tris/Forearms
3 sets of either -Drop sets, Forced Negatives, 7s, or normal Barbell Curls
3 sets 10,8,6 reps standing Dumbbell Curls
3 sets 10,8,6 reps seated dumbbell Curls
3 sets 10,8,6 reps Skull Crushers
3 sets 10,8,6 reps Tricept Cable pulldowns
3 sets 10,8,6 reps Reverse Barbell Curls
3 sets 10,8,6 Fore arm barbell Curls
Day 2- Chest/Legs
3 Sets 10,8,10 Flat Bench Press
Incline
Decline
3 Sets 10,8,10 Flat Dumbbell Flys
Incline
3 Sets 10,8,10 Flat Dumbbell Press
Incline
3 Sets 10,8,10 Cables Flys
I have to update my leg work out
Day 3- Shoulders/Back
To Be Updated.
Summary-
I rotate day 1,2,3 mon-fri and rest on the weekends. I have fears that i might be over training so any help is much appreciated as always.