Ok, I didn't feel like waiting for more feedback, lol so here is the proposed workout. Note that I am switching Wed and Fri as such:
Wednesday - Legs, Shoulders
Friday - Back, Bi's
Since alot of back exercises workout the bi's, I think these should be hit together. The only issue now is that on Wednesday, I am hitting shoulders with only 1 day's rest after hitting chest (which obviously works shoulders) - I can't seem to find a way around this, shoulders are such a random bodypart! If you think this is a mistake and I should keep it how I had it before, let me know. If not, here's the workout schedule:
Based on mostly compound movements with a few supplemental/shaping exercises here and there. Every other week, the target rep range would change between heavy (4-6 reps max) and medium (8-12 reps max) to be sure i'm working all sorts of different fibers.
Monday - Chest, Tri's:
Decline Bench - 3 sets
Incline Bench - 3 sets
Flat Dumbell Fly's OR Flat Dumbell Press - 3 sets
Weighted Dips
Close grip flat bench press
(possibly) v-bar tricep extension/pressdown
Wednesday
Quad extension (to pre-exhaust quads) - 3 sets
Squat variation (cycle between regular squat, front squat, hack squat, overhead squat, etc)- 3 sets
Calf Raises - 5 sets?
(no hamstring workout on leg day as I will be doing deads on back day)
Dumbell Shoulder Press - 3 sets
Lateral Raise - 3 sets
Rear Delt Fly's - 3 sets
(possibly) upright row - 3 sets
Friday
Lat Pulldown - 3 sets
Weighted Chin Ups - 3 sets
Standing Barbell Row - 3 sets
Deadlift - 3 sets
Shrugs - 4 sets (2 with bar in front, 2 with bar behind)
Curl variation (cycle between hammers, machine, barbell, dumbell, preacher, etc) - 5 sets
Let me know what you think.




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