Ok so Im gonna start a new plan thats only 3 days a week Mon Wed and Fri, the other 2 days I'll be doing cardio. Theres a couple spots im trying to work on mainly chest, abs, traps, bi's. Im not big on legs and I also dont know the correct names of all the lifts I do. I tride to incorporate hitting the 3 types of tissue in the muscles by using low rep sets, mid rep sets, and high rep sets for chest and bi's.
MON: Chest & Tris
Bench 4 of 3~ with a warm up set
Incline/Decline 3 of 6 (switch off week to week)
Skull crush 4 sets
Tri Psh down 3 of 10
Flys 4 of 10
weight abs 4 sets to failure
obliques 4 sets to failure
shrugz 4 sets to failure
WED: Back and some legs
Lat Pull 4 of 6
seat row 4 of 6
dmbl lat 3 of 10
upright row 3 of 6
bck mchn?? 3 of 6
squat 3 of 10
calves 3 of 15
crunches 4 to failure
FRI: Shldr and Bi's
shldr press 4 of 6
front dmbl raise 3 of 10
side dmbl raise 3 of 10
preach curl 4 of 3
dmbl curl 3 of 6
cable curl 3 to failure
weight abs 4 to failure
obliques 4 to failure
shrugs 4 to failure
dips/close grip 4 to failure (switch each week)
What do yall think? any major changes you would make?
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Originally Posted by lil-SLIM
