Please create a weight training plan for me

[dec11]

i'd personally go:

day one : squat
bench
deadlift
lat p'down
shoulder press d'bells

all 6-8rep range 4 heavy sets after warm ups



day two:

standing dbell curls, single sides
underhand grip single tri extension superset

lateral shoulder raises
front shoulder raises superset

hammer curl
overhand grip single tri extension superset

standing/seated calves raises

all above 12-15rep range, medium weight, 3 sets




had success with this type of programme before and its optimal for a x2 pw workout. imho the big muscle groups dont respond well to high rep lighter exercises and need to be hit heavy in short rep ranges, much in the same way as low rep heavy sets arent suited to small groups like bi's and tri's.

ive left your abs up to you on a diff day or you could do them last on day 2

[SlimmerMe]

i'd personally go:

day one : squat
bench
deadlift
lat p'down
shoulder press d'bells

all 6-8rep range 4 heavy sets after warm ups



day two:

standing dbell curls, single sides
underhand grip single tri extension superset

lateral shoulder raises
front shoulder raises superset

hammer curl
overhand grip single tri extension superset

standing/seated clave raises

all above 12-15rep range, medium weight, 3 sets




had success with this type of programme before and its optimal for a x2 pw workout. imho the big muscle groups dont respond well to high rep lighter exercises and need to be hit heavy in short rep ranges, much in the same way as low rep heavy sets arent suited to small groups like bi's and tri's. Very interesting distinction

ive left your abs up to you on a diff day or you could do them last on day 2

Thanks a lot Dec for this detailed plan~ Appreciate it.