Day 1 monday, chest, back, arms
Flat bench 3 set
barbelrow 3 set
Incline db press 3 set
close grip Latpulldown3 set
Skullcrusher(nosebreaker) 3 set
barbelcurl 3 set
Day 2 tuseday. lower back, legs, calfes, abs
Deadlift 3 set
Legpress 3 set
Lunges 3 set
Legexstension 3 set
Cybexcalf 3 set
Incline weighted situp 3 set
Day 3 thursday chest,back,triceps, shoulders
Incline bench 3 set
t-bar 3set
Dips or flyes(depending on energy) 3 set
Chins 3 set
Tate press 3 set
Laterals 3 set
Any rear delt exercise 3 set
Any biceps exercise if I have any energy left
Day 4 Friday legs, calfs, abs
Hacksquat 3 set
Cybex onelegpress 3 set
hamcurl 3 set
Seated calfpress 3 set
legraise 3 set
Reps will be done 15, 10, 5 for each exericse except deadlift where I will do 8, 5, 3
After 2 weeks I replace each exercise with another similar exercise(rackpulls instead of dl, squat instead of legpress, t-bar machine with barbel t-bar, wide chins instead of wide grip lat pulldown ect). The lower back will take a beating with deadlifts, t-bar and bb rows spread out on 3 days but I think it can handle it cause I have in the past been able to deadlift twice a week. I wont go mega heavy on both bb rows and t-bar rows in the same week either. I have no squats in the first rotation cause I dont want to squat heavy and deadlift heavy in the same week preferably.
So what do you think? :unsure: I have followed something similar in the past and it worked very good.
