Free Training Advice-national certified trainer

[eatrainrest]

Ok... I have a 52 yr old woman 22% bf, active 5'4"

fused spine... been training her for 6 weeks.. have her up to 210 lb leg press, and 100% body weight in upper body..

I need to progress the upper body more since she is going to be lifting a canoe over her head doing some portaging activities with it..

canoe is 65 lbs and 8' long.. see the problem??

More torso core training with heavy weights is the plan for now.. side bends, up and over with cable exercises..

training clients with disabilities is a bitch lol... i dont liek the idea of the side bends as that will put alot of unecessary tension on the lower back and wont make a significant difference. id have her to standard crunches on a weighted machine, or any exercise not putting added pressure on hwe rlower back, but sounds liek you have the right idea in mind.

[thai-lan]

hi buddy as i said im going to ask for your idea on my lifts

Legs

Squats 1x 20(warm up ) 2x 8-10 , 1x6-8(iusually go heavier on last set)
leg press 2x 10-12 2x 6-8
hack squats 3x10
leg extensions 3x 8-12
hamstrings 3x 10
standing calf raises 3x 15

abs +30mins cardio

[spywizard]

training clients with disabilities is a bitch lol... i dont liek the idea of the side bends as that will put alot of unecessary tension on the lower back and wont make a significant difference. id have her to standard crunches on a weighted machine, or any exercise not putting added pressure on hwe rlower back, but sounds liek you have the right idea in mind.

yea, I need to hit her rear delts and continue with her rhomboids to give her that extra strength..

I suggested she go with a kayak instead of a canoe..

[eatrainrest]

hi buddy as i said im going to ask for your idea on my lifts

Legs

Squats 1x 20(warm up ) 2x 8-10 , 1x6-8(iusually go heavier on last set)
leg press 2x 10-12 2x 6-8
hack squats 3x10
leg extensions 3x 8-12
hamstrings 3x 10
standing calf raises 3x 15

abs +30mins cardio

looks good, id do 3 hack squats, 3 squats, 3 leg press and optional 2-3 leg ext. some feel that lower rep ranges work better while others say higher rep ranges with legs.. hers my advice... do both! periodically change.

what exercise for hams? IMO you could go up to 6 working sets for hams liek stiff leg deads (slight knee bend), and seated leg curls. looks good tho.

[eatrainrest]

yea, I need to hit her rear delts and continue with her rhomboids to give her that extra strength..

I suggested she go with a kayak instead of a canoe..

very good approach. how is your client base as of now? are you acting as sales or is your gym supplying clients for you? im working on finding another gym just want to find one that supplies clientelle rather than sometimes compensated "floor time" which is a joke.

[MuscleScience]

How do you get yourself or your clients motivated to train?

[thai-lan]

sorry forgot to mention what i do about hamstrings. I do seated hamstring curls. Which stance for outer quads?? wide feet or narrow feet?

[eatrainrest]

How do you get yourself or your clients motivated to train?

i gear everything around the client as if they are the spotlight of the show because no matter what, THE CLIENT IS RIGHT! after explaining to them how i will approach their specific goal and have a program written out and explain to them liek its the ABC's they become excited and motivated. i explain to them their are no shortcuts. i keep the sessions interesting, i liek to stay consistent with a schedule to monitor progress but it gets boring to the average client. i like to be ********** and have fun and engage myself with the activitis the client is doing (racing them, lateral shuffle movements with medicine ball, etc etc). Im very altruistic so that goes along way, as well as being an excellent bullshitter (comes in handy sometimes)

[eatrainrest]

sorry forgot to mention what i do about hamstrings. I do seated hamstring curls. Which stance for outer quads?? wide feet or narrow feet?

narrow footed stance for outer quad, wide stance for inner.

[thai-lan]

oh yeah?? ive always thought it was wider i go , more id hit outer quad and ever since i started going wider i got outer part . weird huh?? Ill give it a try next week

[ranging1]

HEY MATE
noticed ur advice on training n think ur set ranges and reps ranges and advice are pretty spot on from my experiences
this is my current workout routine
chest, tricpes, shoulders
2 sets bench press
2 sets dips with weights
2 sets dumbell shoulder press
1 set barbell shoulder press
2 sets bench dips with weights
2 sets tricep extensions
2 sets lateral raises
2 sets peck deck

day 2: back, biceps, forarms, traps
2 sets lat pull down
1 set chinups
2 sets dumbell rows
2 sets deadlift
2 sets shrugs
2 sets hammer curls
2 sets hyper extensions
2 sets forarm curls
day 3: legs and calves
2 sets machine squat
2 sets 45 degree leg press
2 sets leg curls
2 sets calve raises using 45 degree leg press machine

my problem is my lats have slowed in development (im not getttin stronger)
my rhombozoids (DUMBELL ROWS) im loosing strength in
and my biceps development is going nowhere
everything else is developing great, my legs, calves, traps, deadlifts, forearms
tricep and chest are developing slowly but getting there
any suggestions how i could accelerate my lats development, get my rows strength back up, and get my biceps developing?

[eatrainrest]

HEY MATE
noticed ur advice on training n think ur set ranges and reps ranges and advice are pretty spot on from my experiences
this is my current workout routine
chest, tricpes, shoulders
2 sets bench press
2 sets dips with weights
2 sets dumbell shoulder press
1 set barbell shoulder press
2 sets bench dips with weights
2 sets tricep extensions
2 sets lateral raises
2 sets peck deck
thanks, personally i dont think you are doing enough sets per exercise, nor per muscle group. i do 3-4 sets of every exercise maybe a 2 set exercise at the end

day 2: back, biceps, forarms, traps
2 sets lat pull down
1 set chinups
2 sets dumbell rows
2 sets deadlift
2 sets shrugs
2 sets hammer curls
2 sets hyper extensions
2 sets forarm curls
day 3: legs and calves
2 sets machine squat
2 sets 45 degree leg press
2 sets leg curls
2 sets calve raises using 45 degree leg press machine

my problem is my lats have slowed in development (im not getttin stronger)
my rhombozoids (DUMBELL ROWS) im loosing strength in
and my biceps development is going nowhere
everything else is developing great, my legs, calves, traps, deadlifts, forearms
tricep and chest are developing slowly but getting there
any suggestions how i could accelerate my lats development, get my rows strength back up, and get my biceps developing?

well your body probably has plateuad to the rep ranges, exercises you have been performing. time to swithc up rep ranges and exercises. also, i think you ened more sets per muscle group. at 100 percent intensity the listed amount in my first post will be fine. may also be your diet.

[eatrainrest]

oh yeah?? ive always thought it was wider i go , more id hit outer quad and ever since i started going wider i got outer part . weird huh?? Ill give it a try next week

id liek to do wide for some time than inner, periodically swithcing my stance up.

[johnq]

great job your doing eatrainrest.
my target is to gain muscle and lose bodyfat

every exercise is 3 to 4 sets 10 to 6 reps i start light and work my way up

mon, chest n bis.
dumbell press incline
dumbell flys incline
dumbell flat press
dumbell flat flys

bis straight barbell curls
standing dumbell curls alternate
close grip z bar curls

tues boxing for a hour

wed
back n traps

pullups
barbell rows
deadlifts
lat pull down behind the kneck
barbell shrugs
dumbell shrugs

thurs cairdo 3mile run steady pace am

fri shoulders n tris

bumbell press
side raises
front raises
rear delt bent over side raises

push downs
close grip barbell press
rope pull downs

sat morn legs

leg extensions warm up 2 sets
squat smith machine, on squatting i put a flat bench under my arse i go to 90 degree angle/parell i dont bounce back up.
leg press
leg extension
lying down harmstrings
calf raises

sunday rest

abs mon and fri

[eatrainrest]

great job your doing eatrainrest.
my target is to gain muscle and lose bodyfat

every exercise is 3 to 4 sets 6 to 10 reps
body will adapt doing this so periodically switch exercises/rep ranges

mon, chest n bis.
dumbell press incline
dumbell flys incline
dumbell flat press
dumbell flat flys


bis straight barbell curls
standing dumbell curls alternate
close grip z bar curls

tues boxing for a hour

wed
back n traps

pullups
barbell rows
deadlifts
lat pull down behind the kneck
barbell shrugs
dumbell shrugs

thurs cairdo 3mile run steady pace am

fri shoulders n tris

bumbell press
side raises
front raises
rear delt bent over side raises

push downs
close grip barbell press
rope pull downs

sat morn legs

leg extensions warm up 2 sets
squat smith machine
leg press
leg extension
lying down harmstrings
calf raises

sunday rest

i dont know how many sets you are doing and what intensity your training out so i cant have much input. other than if your goal is to gain miuscle doing all the high intensity cardio wont cut it unless you are calorie/carb up. cardio day is a waste IMO unless its going to be PWO or AM and should be LI unless you are carb up. but to lose fat LI and HIIT cardio is teh way to go PWO.

[johnq]

that was quick

im doing 3 to 4 sets on every exercise training to failure on most of the exercises

im doing caido thurs morning am

[eatrainrest]

great job your doing eatrainrest.
my target is to gain muscle and lose bodyfat

every exercise is 3 to 4 sets 10 to 6 reps i start light and work my way up
k i recommend 100 percent intensity within my set ranges recommendation chart in first psit
mon, chest n bis.
dumbell press incline
dumbell flys incline
dumbell flat press
dumbell flat flys
ok, cut back on sets tho

bis straight barbell curls
standing dumbell curls alternate
close grip z bar curls


tues boxing for a hour

wed
back n traps

pullups
barbell rows
deadlifts
lat pull down behind the kneck
barbell shrugs
dumbell shrugs
go deads first, try half width exercises/half thickness.. i have a body parts chart in my link databse first post to choose from

thurs cairdo 3mile run steady pace am
should be LI if AM cardio

fri shoulders n tris

bumbell press
side raises
front raises
rear delt bent over side raises
no need for front raises unless you lag front delts,
push downs
close grip barbell press
rope pull downs

sat morn legs

leg extensions warm up 2 sets
squat smith machine, on squatting i put a flat bench under my arse i go to 90 degree angle/parell i dont bounce back up.
leg press
leg extension
lying down harmstrings
calf raises
cool id do more for hams tho, again stay wtihin rep range

sunday rest

abs mon and fri

looks good with changes made

[johnq]

should i add a 20 min cardio after workout on the cross trainer?

[eatrainrest]

20-30 min PWO LI or alternating H/L i advise.. i have another link of cardip in my databse as well... it dusent matter what equipment you iuse but your HR does matter

[johnq]

cheers for your help thanks alot

so tuesdays boxing night make sure i carb up because its very hard 60 min session

ill take a look at those links cheers

[ranging1]

cheers mate, about my workout program i repeat that twice in a week so i think ders fair bit of volume der
also i has a question on ur sets per body part
wen u designate a number of sets to a body part
are u saying thats how many we should do in a workout?
or within a time period?
or both?

eg u say 6-8 sets for chest
iill presume thats in 1 week, just because u reccomend split training
so if i did 8 sets for chest in one workouta week
or 2 workouts of 4 sets on chest in a week, would this be the same?
what im asking here is could i workout with a higher frequency per workout, rather then a higher volume?

[eatrainrest]

cheers mate, about my workout program i repeat that twice in a week so i think ders fair bit of volume der
also i has a question on ur sets per body part
wen u designate a number of sets to a body part
are u saying thats how many we should do in a workout?
or within a time period?
or both?
set range per workout session
eg u say 6-8 sets for chest
iill presume thats in 1 week, just because u reccomend split training
so if i did 8 sets for chest in one workouta week
or 2 workouts of 4 sets on chest in a week, would this be the same?
what im asking here is could i workout with a higher frequency per workout, rather then a higher volume?

i dont recommend that, i feel comfortaable hitting each muscle 1x weekly.

[Swifto]

How do you get yourself or your clients motivated to train?

Before and after photos and weekly/monthly measurements are great.

When they see visual changes, it motivates them more than anything.

[eatrainrest]

Before and after photos and weekly/monthly measurements are great.

When they see visual changes, it motivates them more than anything.

yess

[Rep]

Im 20 years old Male
Weight 170
Height 5'10
GOAL:to gain 20-30 lbs by next year

My split is
MON:Chest(3xdb press,3xincline dbpress,3xcable fly,3xdecline barbell)12sets total
Triceps: (3xRope pulldown,3xDips,3xskullcrush) 9 sets total
TUES:Legs(4xsquats ,3xlunges,3xleg press,3xleg curl,3xleg extensions,3xstanding calves raise)19 sets total including calves
WEDS:Shoulders(3xmilitary press,3xfront dumbell raise, 3x side dumbell raise)9 sets total
Biceps(3x wide grip preacher curl,3x hammer curl, 3x reverse grip barbell curl)9 sets total
THURS:OFF
FRI:BACK(3x wide grip chin ups,4xdeadlift,3x lat pulldown,3x wide grip barbell rows)13 sets total
SAT:OFF
SUN:OFF

And typical day of diet looks like Breakfast: 6eggs 2yolk,slice of turkey breast 1 wheat english muffin, my own mccmuffin yogurt
2hrs later: whey protein
mid lunch: ckn breast or salmon with salad
2hrs
before workout: mac & cheese with tuna or salmon with brown rice
after workout: whey protein
2hrs: ckn breast with salad or tilapia with greens
before bed:whey protein

Additional ?'s
what is ideal time for resting
When should i incorporate lower back and abs

Thank in advance for your help

[eatrainrest]

Im 20 years old Male
Weight 170
Height 5'10
GOAL:to gain 20-30 lbs by next yearall on your diet

My split is
MON:Chest(3xdb press,3xincline dbpress,3xcable fly,3xdecline barbell)12sets total
strip to around 9 sets
Triceps: (3xRope pulldown,3xDips,3xskullcrush) 9 sets totalstick to 6
TUES:Legs(4xsquats ,3xlunges,3xleg press,3xleg curl,3xleg eliminate leg ext and do stiff leg deadlift with slight kneee bend, putting you at 6 sets for hams. do 6 sets of calvesextensions,3xstanding calves raise)19 sets total including calves
WEDS:Shoulders(3xmilitary press,3xfront dumbell raise, 3x side dumbell raise)9 sets total eliminate front d bell raise and do 3 rear delt exercise for total of 9
Biceps(3x wide grip preacher curl,3x hammer curl, 3x reverse grip barbell curl)9 sets total6 sets
THURS:OFF
FRI:BACK(3x wide grip chin ups,4xdeadlift,3x lat pulldown,3x wide grip barbell rows)13 sets total
SAT:OFF
SUN:OFF

And typical day of diet looks like Breakfast: 6eggs 2yolk,slice of turkey breast 1 wheat english muffin, my own mccmuffin yogurt
2hrs later: whey protein
mid lunch: ckn breast or salmon with salad
2hrs
before workout: mac & cheese with tuna or salmon with brown rice
after workout: whey protein
2hrs: ckn breast with salad or tilapia with greens
before bed:whey protein

Additional ?'s
what is ideal time for resting
When should i incorporate lower back and abs

Thank in advance for your help

i dont liek chest tris, back bis, its explained in my first piost.. post diet in diet forum and ill take a look just throw my name in the title so ill see it

[collar]

hey eat can you critique my split.
i do
mon:
chest and biceps

tues:
chest and triceps

wed:
rest by going out for a drink with the buddies

thurs:
chest and biceps

fri:
chest and triceps

sat:
quick half hour pump of chest, super set with biceps and triceps.
cause i am in hurry to go with the boys clubbing.

sunday:
rest by going out with the boys and eating out all day for a refeed..

.................................................. .........................

[Deltasaurus]

For someone having trouble getting below 12% whos a Endo eating 2200kcal LBM 155, lifting 30-40mins a day 5 days a week plus wrestling 4 days a week what should i do. extra cardio or drop the cals, i wanna get down to 9-10%

[eatrainrest]

hey eat can you critique my split.
i do
mon:
chest and biceps

tues:
chest and triceps
you train chest back to back??
wed:
rest by going out for a drink with the buddies

thurs:
chest and biceps

fri:
chest and triceps

sat:
quick half hour pump of chest, super set with biceps and triceps.
cause i am in hurry to go with the boys clubbing.

sunday:
rest by going out with the boys and eating out all day for a refeed..

.................................................. .........................

lol thanks for the sarcasm i thought you were serious up until the second time you said chest lolol...

[eatrainrest]

For someone having trouble getting below 12% whos a Endo eating 2200kcal LBM 155, lifting 30-40mins a day 5 days a week plus wrestling 4 days a week what should i do. extra cardio or drop the cals, i wanna get down to 9-10%

generally speaking i always agree to extra cardio before sacrificing kcals... i would acrtually drop half and half (half kcals from food and subtract kcals from cardio) but thats if you really want to put yourself in a caloric deficicent state.

[collar]

lol thanks for the sarcasm i thought you were serious up until the second time you said chest lolol...

LOL, you should have knew bro.

when you got to wednesday, where i mentioned drinking.
i have never drank in my life hehe.

[collar]

lol thanks for the sarcasm i thought you were serious up until the second time you said chest lolol...

oops double posted..........................

[tembe]

Hey eatrainrest,

I was wondering if you could critique my workout? I am also using the Slingshot Training System. This is the blast workout phase with high volume training.
Deload I will cut the volume in half for a week.

Please let me know if its overtraining? Also taking 500mg Test E and 40mg Dbol

I am currently bulking,

FAILING IN THE 6-10 REP RANGE
Tuesday – Chest and Abs
Warm up – 1 set of Dumbbell Flat Bench Press
4 sets of Dumbbell Flat Bench Press, 10, 8, 6, 4 reps
3 sets of Incline Dumbbell Press, 10, 8, 6 reps
3 sets of Decline Dumbbell Press, 10, 8, 6 reps
3 sets of Machine Press, 10, 8, 6 reps
3 sets of Machine Crunches, 10, 8, 6 reps
3 sets of Crunches, 10, 8, 6 reps

Wednesday – Back
4 sets of Deadlifts, 10, 8, 6, 4 reps
4 sets of Lat Pull Downs, 10, 8, 6, 4 reps
3 sets of Seated Cable Rows, 10, 8, 6 reps
3 sets of Pull ups, 10, 8, 6 reps

Thursday – Shoulders, Traps and Abs
Warm up – 1 set of Dumbbell Press
3 sets of Dumbbell Press, 10, 8, 6, reps
3 sets of Clean and Press, 10, 8, 6 reps
3 sets of Military Press, 10, 8, 6 reps
2 sets of Front Dumbbell Raises, 8, 6 reps
3 sets of Upright Rows, 10, 8, 6 reps
3 sets of Dumbbell Shrugs, 10, 8, 6 reps
3 sets of Machine Crunches, 10, 8, 6 reps
3 sets of Crunches, 10, 8, 6 reps

Friday – Rest Day

Saturday – Biceps and Triceps
Warm Up – 1 set of Dumbbell Curls
4 sets of Dumbbell Curls, 10, 8, 6, 4 reps
3 sets of Barbell Curls, 10, 8, 6 reps
3 sets of Incline Dumbbell Curls, 10, 8, 6 reps
Warm Up – 1 set of Triceps Cable Pressdowns
3 sets of Triceps Cable Pressdowns, 10, 8, 6 reps
3 sets of Skullcrushers, 10, 8, 6 reps
3 sets of Dips
4 sets of Dumbbell One-Arm Wrist Curls, 12, 10, 8, 6 reps
4 sets of Behind-The-Back Wrist Curls, 12, 10, 8, 6 reps

Sunday – Legs
Warm Up – 1 set of Squats
4 sets of Squats, 10, 8, 6, 4 reps
4 sets of Leg Press, 10, 8, 6 reps
4 sets of Leg Curls, 10, 8, 6, 4 reps
4 sets of Leg Extensions, 10, 8, 6, 4 reps
4 sets of Seated Calf Raises, 10, 8, 6, 4 reps

Monday – Rest Day

[eatrainrest]

Hey eatrainrest,

I was wondering if you could critique my workout? I am also using the Slingshot Training System. This is the blast workout phase with high volume training.
Deload I will cut the volume in half for a week.

Please let me know if its overtraining? Also taking 500mg Test E and 40mg Dbol

I am currently bulking,

FAILING IN THE 6-10 REP RANGE
Tuesday – Chest and Abs
Warm up – 1 set of Dumbbell Flat Bench Press
4 sets of Dumbbell Flat Bench Press, 10, 8, 6, 4 reps
3 sets of Incline Dumbbell Press, 10, 8, 6 reps
3 sets of Decline Dumbbell Press, 10, 8, 6 reps
3 sets of Machine Press, 10, 8, 6 reps
3 sets of Machine Crunches, 10, 8, 6 reps
3 sets of Crunches, 10, 8, 6 reps
looks good

Wednesday – Back
4 sets of Deadlifts, 10, 8, 6, 4 reps
4 sets of Lat Pull Downs, 10, 8, 6, 4 reps
3 sets of Seated Cable Rows, 10, 8, 6 reps
3 sets of Pull ups, 10, 8, 6 reps
good id do pullups after deads
during back workouts, you use traps and posterior delts, i would do a 4 day split and break here... then do delts traps combined with biceps and triceps.... and drop abs you should be fine 1x weekly just do up to 8 sets and during deload do 4

Thursday – Shoulders, Traps and Abs
Warm up – 1 set of Dumbbell Press
3 sets of Dumbbell Press, 10, 8, 6, reps
3 sets of Clean and Press, 10, 8, 6 reps
3 sets of Military Press, 10, 8, 6 reps
2 sets of Front Dumbbell Raises, 8, 6 reps
3 sets of Upright Rows, 10, 8, 6 reps
drop the front dumbell raises, and/or add in a posterior delt movement and keep the rest
3 sets of Dumbbell Shrugs, 10, 8, 6 reps
3 sets of Machine Crunches, 10, 8, 6 reps
3 sets of Crunches, 10, 8, 6 reps

Friday – Rest Day

Saturday – Biceps and Triceps
Warm Up – 1 set of Dumbbell Curls
4 sets of Dumbbell Curls, 10, 8, 6, 4 reps
3 sets of Barbell Curls, 10, 8, 6 reps
3 sets of Incline Dumbbell Curls, 10, 8, 6 reps
Warm Up – 1 set of Triceps Cable Pressdowns
3 sets of Triceps Cable Pressdowns, 10, 8, 6 reps
3 sets of Skullcrushers, 10, 8, 6 reps
3 sets of Dips
4 sets of Dumbbell One-Arm Wrist Curls, 12, 10, 8, 6 reps
4 sets of Behind-The-Back Wrist Curls, 12, 10, 8, 6 reps

good just combine this with delts day
Sunday – Legs
Warm Up – 1 set of Squats
4 sets of Squats, 10, 8, 6, 4 reps
4 sets of Leg Press, 10, 8, 6 reps
4 sets of Leg Curls, 10, 8, 6, 4 repsswap this with leg ext
4 sets of Leg Extensions, 10, 8, 6, 4 reps
4 sets of Seated Calf Raises, 10, 8, 6, 4 repscould do more calf sets during reload

Monday – Rest Day

looks good id just change the split and make advised chagnes above

[tembe]

Hows this EatRainRest, i made some adjustments,

Also taking 500mg Test E and 40mg Dbol

I am currently bulking,

FAILING IN THE 6-10 REP RANGE

Tuesday – Chest
Warm up – 1 set of Dumbbell Flat Bench Press
4 sets of Dumbbell Flat Bench Press, 10, 8, 6, 4 reps
3 sets of Incline Dumbbell Press, 10, 8, 6 reps
3 sets of Decline Dumbbell Press, 10, 8, 6 reps
3 sets of Machine Press, 10, 8, 6 reps


Wednesday – Back
4 sets of Deadlifts, 10, 8, 6, 4 reps
3 sets of Pull ups, 10, 8, 6 reps
4 sets of Lat Pull Downs, 10, 8, 6, 4 reps
3 sets of Seated Cable Rows, 10, 8, 6 reps


Thursday – Shoulders, Traps and Abs
Warm up – 1 set of Dumbbell Press
3 sets of Dumbbell Press, 10, 8, 6, reps
3 sets of Clean and Press, 10, 8, 6 reps
3 sets of Military Press, 10, 8, 6 reps
3 sets of Arnold Press, 10, 8, 6 reps

3 sets of Upright Rows, 10, 8, 6 reps
3 sets of Dumbbell Shrugs, 10, 8, 6 reps

3 sets of Machine Crunches, 10, 8, 6 reps
3 sets of Crunches, 10, 8, 6 reps

Friday – Rest Day

Saturday – Biceps and Triceps
Warm Up – 1 set of Dumbbell Curls
4 sets of Dumbbell Curls, 10, 8, 6, 4 reps
3 sets of Barbell Curls, 10, 8, 6 reps
3 sets of Incline Dumbbell Curls, 10, 8, 6 reps
Warm Up – 1 set of Triceps Cable Pressdowns
3 sets of Triceps Cable Pressdowns, 10, 8, 6 reps
3 sets of Skullcrushers, 10, 8, 6 reps
3 sets of Dips
4 sets of Dumbbell One-Arm Wrist Curls, 12, 10, 8, 6 reps
4 sets of Behind-The-Back Wrist Curls, 12, 10, 8, 6 reps

Sunday – Legs
Warm Up – 1 set of Squats
4 sets of Squats, 10, 8, 6, 4 reps
4 sets of Leg Press, 10, 8, 6 reps
4 sets of Leg Extensions, 10, 8, 6, 4 reps
4 sets of Leg Curls, 10, 8, 6, 4 reps
5 sets of Seated Calf Raises, 12, 10, 8, 6, 4
5 sets of Standing Calf Raises, 12, 10, 8, 6, 4

Monday – Rest Day

[eatrainrest]

i would add stiff leg deads and throw in a posterior delt exercise.. you dont have one

[tembe]

what are some posterior delt exercises?

and what are stiff leg deads?

[eatrainrest]

what are some posterior delt exercises?

and what are stiff leg deads?

stiff leg deadlift is the same as deadlift except your knees are almost fully bent.. i dont recommend fulyl bent because of the extreme pressure your knees will be under.. youtube it im sure you can find it... also posterior delts.. lets see it will be confusing to explain the form

1. sit alongside a flat bench with 2 dumbells
2. feet together, have your entire body bent over and your looking forward
3. elbows bent a little more than 90 degrees, with your pinkys out flare the dumbells liek reverse fly's.

[tembe]

thanks alot...i will add them in


cheers for the help

[tembe]

will back not be overtrained with those added exercises?