so ive been training for like 6 months on a similar workout to this one and I want to step it up a bit, worked out for several years not intensly took almost a year off and now I started again 6 months ago, im trying to get in some muscle groups twice a week, oh and I dont know some of the lifts names so please bare with me.
No AAS just supps, creatine protien weight gainer,however I intend on doing a cycle and using this same workout plan
4 sets of (8 some lifts 10) for the first 4 weeks, then drop 2 reps for 4 weeks, and then drop 2 more reps for 2 weeks
Sun
bench 4 sets 8 reps
incline 4/8
flys 4/10
rope tri pull 4/8
tri push dwn 4/8
tri mchn 4/10
shldr press 4/8
dmbl front raise 4/10
dmbl side raise 4/10
Mon
3 different ab work outs
obliques
2 forearm lifts
20 min cardio
Tues
lat pull 4/8
seat row 4/8
upright row 4/8
dmbl lat 4/8
bck mchn 4/8 dont know name of this its like a boat rowing motion
reverse flys 4/10
preachr curl 4/8
dmbl curl 4/8
shrugs 4/8
Wed
off
Thr
decline 4/8
flys 4/8
dips 4/8
rope tri pull 4/8
tri mchn 4/8 kinda like hammering a nail motion
2 forearm workouts
abs
obliques
fri
lat pull 4/8
seat row 4/8
preach curl 4/8
squat 4/8
leg press 4/8
step ups 4/8 hold weight at side step up on block lift opp knee to waist
wallsits 4/8
run 1 mile
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