changes wanted asap...

[axemurderer187]

M: Chest/Bi's
T: Shoulders/Tris/Traps
W: off
T: Back
F: Legs
weekend off

that's what my week looks like but depending on your goals everyone is different.

[stack_it]

M: Chest/Bi's
T: Shoulders/Tris/Traps
W: off
T: Back
F: Legs
weekend off

that's what my week looks like but depending on your goals everyone is different.

I won't hijack the thread here but don't you think doing shoulders and tris following chest is hindering your workout considering tris are hit as a secondary with chest?

[axemurderer187]

not at all, been doin it like this for years.

[stack_it]

Caindey here's something to start out with. It will get you on the right track and acclimate your body and joints to the weights again.

Monday: legs
Squat: 4 sets 8-10
Leg press: 3 sets 8-10
Weighted lunges: 3 sets 8-10
Leg extensions: 3 sets 12

Tuesday: chest/tris
Incline press: 4 sets 8-10
Flat press: 3 sets 8-10
Dumbbell flies: 3 sets 12 superset with pushups to failure.
Skull crushers: 3 sets 8-10
Overhead tri extension: 3 sets 8-10

Wednesday: off

Thursday: shoulders
Overhead press: 4 sets 8-10
Arnold press: 3 sets 8-10
Front raises: 3 sets 8
Lat raises: 3 sets 8
Shrugs: 3 sets 12

Friday: back/bi
Wide grip pullups: 5 sets of 10 or till failure if 10 can't be done.
Deads: 3 sets 8-10
Low row: 3 sets 8-10
Lat pull down: 3 sets 12
Alt dumbbell curl: 3 sets of 10
Hammer curl: 3 sets of 10