Right now Ive been doing the following on a 6 week regiman of 3 by 8, 10, 12, then 4 by 8, 10, 12:
M-Legs/Calves
- Squats or Deadlifts
- Leg press or the "hack" squat machine(looks like an inclined sled)
- Sometimes Throw in Leg Curl or Leg Extension
- Seated or Standing Calves of 3 Sets of 3X12 at Different Angles
W-Chest
- Flat or Incline Benchpress, been trying dumbbells only the last month
- Incline or Decline Bench
- Dumbbell Flyes at whatever Angle wasnt hit in the first two exercises
- Pec Deck Sometimes
F-Shoulders/Traps
- Military or Shoulder Press
- Front Raises
- Lateral Raises
- Rear Lateral Raises
- Front Barbell Shrugs (Sometimes throw in Dumbbell Shrugs)
- Rear Shrugs ( Makes My traps most sore)
- Lever(Machine) Shrugs
Sa-Back
- Pullups(normally 6 sets of 6)
- Bent over Rows w/Palms Facing In or Seated Normal Grip Row
- Bent over Rows w/Palms Facing Out or Seated Wide Grip Row
- Lat Pulldown
- Sometimes Throw in One Arm Rows instead of one of the prior Rows
Su-Arms
- Incline or Flat or Decline Skull Crushers
- Close or Wide Grip Pushdown
- One Arm Pushdown
- Rope Extension
- Preacher Curls
- Hammer Curls Seated or Standing
- Normal Curls Seated or Standing
- Cable Curl
Im thinking of keeping the same exercises but moving to 6-4-2-1 that I saw yellow2k post but on the following split
M - Shoulders, W - Back, F - Legs, Sa - Chest, Su - Arms
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