Goals : Gain size - all round size
Stats
Age: 37
Height: 5'8"
Weight: 144 lbs
bf%: 12
My current diet gives me 264p / 85f / 228c / 2597cal per day.
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I got this workout from Ronnie in his SSW post ... thx dude!
I plan to use this workout for the next 10 weeks with no cycle.
Monday (Day 1)
Chest-
10 degree Decline Press- 3 sets (8-10 reps)
10 degree Incline Press- 2 sets (8-10 reps)
Shoulders-
Dumbbell over head shoulder presses- 3 sets (8-10 reps)
Lateral raises- 2 sets (8-10 reps)
Lats-
Wide grip pull-ups- 3 sets (8-10 reps)
Close grip pull downs - 2 sets (8-10 reps)
Barbell rows to lower stomach 3 sets- (8-10 reps)
Barbell rows to mid/upper stomach-2 sets (8-10 reps)
Traps-
Seated Dumbbell shrugs-3 sets (8-10 reps)
Abs-
Crunches-2 sets for 15-50 reps
Tuesday -Off
Wednesday (Day 2)
Biceps-
Seated dumbbell curls 3 sets (8-10 reps)
Seated dumbbell Hammer curls 2 sets (8-10 reps)
Triceps-
Lying Tricep extensions 3 sets (8-10 reps)
Tricep pushdowns with small straight bar 2 sets (8-10 reps)
Quads-
Squats- 3 sets (8-10 reps)
Partial dead-lifts -1 set (8-10 reps)
Hack squats 2 sets (8-10 reps)
Hams-
Lying leg curls 3 sets (8-10 reps)
Calves-
Standing calves raise 3 sets (8-10 reps)
Thursday -Off
Friday (Day 1 Workout)
(Week 2)
Monday (Day 2 Workout)
Wednesday (Day 1 Workout)
Friday (Day 2 Workout)
Continue with cycle!
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Questions I have:
My decline bench press has an angel of ~25 degrees not 10 ... should I do flat press instead?
For Bicep curls should I use a preacher bench?
I have been lifting weights (with no routine) for 2 years ... and I just finished p90x (religiously followed routine). Should I be using this workout or should move on to something more advanced ( say 5 day a week work-outs isolating one muscle group per day) ?