Ok, so I've been using this regime for the past 6 months now, and it's worked pretty well and my strength has definately improved in all areas. My goals have been to get big, secondary goal is to get strong. That's not to say my secondary goal is of marginal importance, they are both improtant to me. But if I had to choose one over the other, then Size first :P
Ok, so here we go, feel free to Critique:
Day 1: Chest & Tris
Bench Press 3 * 8 (sometimes I pump out an extra rep or two if I feel I can go further)
Incline Dumbbell Press 3 x 8
Decline Dumbbell Press 3 x 8
Tricep Pulldown 3 x 10
Lying Overhead Tricep Extension 3 x 10
Day 2: Shoulders & Biceps
Seated Upright Dumbbell Press 3 x 8
Standing Lateral Raises 3 x 8
Single Lat Raises using Cable X-Over 3 x 12 (per side)
Seated Upright Barbell Press 3 x Failure (By this stage of my workout my shoulders are very fatigued so failure is my goal after the first set of roughly 10)
Hammer Curls 3 x 8
Standing Barbell Curl 3 x 8
EZ-Bar Preacher Curl 3 x 8
Day 3: Back
Weighted Chin Ups 3 x Failure
Wide Grip Lat Pulldown 3 x 8
Shrugs 3 x 15 (these arenaturally pretty big compared to the rest of my body, I dont want to build them up too much so I smash out high reps here for strength/endurance)
Seated Row 3 x 8
Close Grip Lat Pulldown 3 x 8
Day 4: Legs (It took me a while to get the discipline to work my legs, so I'm focusing on strength training at the moment here)
Squats 3 x 10
Leg Press 3 x 10
Leg Extension 3 x 10
Straight Foot Calve Raises 3 x 10 (Standind on a step, feet angle straight foward)
Inward Foot Calve Raises 3 x 10 (Standing on a step, feet angle inward)
Outward Foot Calve Raises 3 x 10 (Standing on a step, feet angled outward)
NB:
The last Calve Raises are all done set for set, so: 1 set of straight, followed by 1 set of inward, followedby 1 set of outward... then do it all 2 more times.
And everynow and then when my mates are at the gym trying to hit max I'll sometimes join then and see if i can hit/break my max bench/leg press/squat.
So yeah, opinions/tips/suggestions/critique would be helpful
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