My new workout plan

[lethalppl]

Ok i been out for a while with surgry. So i back and here is my new workout plan

day 1 chest
db bench
db incline bench
pec dec flys from machine
pullovers
day 2 back
dead lift
reverse push ups
lever high rows
lever bent over rows or regular rows
bb bent over rows
lawnmowers
reverse flys

day 3 bi/tri
bb/db curls ever other week
bb close grip bench/ bb skullcrushers switch off and on
reverse curls
pushdowns
hammer curls
kickbacks
concentration curls
dips

day 4 legs
squats
wide leg press
lever leg extension
hamstring machine( do not know name of machine)
lever seated leg curls
close leg press

day 5 shoulders
db shoulder press
lateral raises
front raises
upright row
shrugs
all lifts are 4 6 6 8
with 2 to 3 warm ups per muscle

calfs 2 times a week- chest and legs day
abs twice a week-shoulders and back
forearms twice a week-back and bi/tris
10 to 20 reps for each of these.
run 3 times a week 30 mins


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[lethalppl]

stil noone got anything they would change etc

[trimunex]

I know you are down with an injury right now ... but I'll still give a small comment. 24 sets for Legs is too much imo, and it looks as though you could take a little off of the Bi/Tri routine. I think other than that everything looks pretty stable.

9

[lethalppl]

so u would recommend breaking legs into 2 days or just less lifts on one day. I know im tired by 4 lift for sure. Arms ya i agree so make 3 lifts a piece once i m back into it.

[trimunex]

Keep the Legs at one day, but bring the total amount of sets down to no more than 16-18 not including warm-ups.

9

[saboudian]

I've got to go pretty soon, but one quick thing i'll add is that i would switch days 3 and 5.

I'll post my other thoughts later.

[lethalppl]

ok well i should tell u that im also dieting to lose bf too. Incase i need to change something to work with that. I hear u on legs day. I just can not figure out which 4 to do i also do squats with bar on my front shoulders with feets very close together. 3 and 5 i give that a try i see what u mean because that give most time between working tris and bis from chest and back.

[Breetai]

looks good, similar to that one i had last year