Originally Posted by
Ca$tro
New Training Plan 3 sets each, exercise reps are listed below….
LEGS –
Leg Extensions 12/10/8 or is 12/10/6/6 better?
Squats 12/10/8
Leg Press 12/10/8
Calf Raise on Smith Machine 12/10/8
Seated Calf Raise 12/10/8
Standing Calf raise 12/10/8
Hamstring Curls 12/10/8
the first option for ext is fine. Add another Ham exercise.
CHEST –
Bench Press 12/10/8
Incline Bench or Dumbells 12/10/8
Decline Bench 12/10/8
Flat Flyes 12/10/10
Cable X-Over 12/10/10
Other Exercises – Pec Dec/Pull Overs/????
No need for flat flyes and cables, pick one
BACK –
DeadLift 12/10/8
Pull down 12/10/10
Bent over Row Barbell 12/10/8
T-Bar Row 12/10/8
Seated Row 12/10/10
Dumbell Row???
Looks good.
SHOULDERS –
Military Press 12/10/8
Side Raise 12/10/10
Front Raise 12/10/10
Upright Row 12/10/10
Shrugs Barbell 12/10/10
Looks good.
TRI/BICEP –
Close Grip Bench Press 12/10/8
Skull Crusher 12/10/10
Straight Bar Pull Downs 12/10/8
Barbell Curls 12/10/8
Preacher Curls 12/10/8
Dumbell Curls 12/10/8
Concentration Curls 12/10/8
Still too much bi, small muscle, ditch the concentration curls.
ABS –
Rope Crunches 10/10/10
Sit Ups 10/10/10
Hanging Leg Raise 10/10/10
Lying Leg Raise 10/10/10
So ok i know this is not perfect yet it is in a working progression mode, i know its similar to what i have been doing previously but with a significant reduction in sets performed. What changes do you suggest to make to this plan?? I am at my nephews birthday party, aftre which i have dedicated this afternoon watching some dorian yates training videoe to get ideas for my plan...
I also know that the reps my change ie, if i have 10 written on paper but feel that i can push an extra couple then why not... some days it may the opposite...
Well let me know what you think please