pick one fly for chest....2 is overkill
do your biceps on the day you do pullups, then only do 2 (or even 1) exercise for bi's, 3 sets....pullups, esp. weighted, will make your bi's explode in strength and size
weight your dips
Printable View
pick one fly for chest....2 is overkill
do your biceps on the day you do pullups, then only do 2 (or even 1) exercise for bi's, 3 sets....pullups, esp. weighted, will make your bi's explode in strength and size
weight your dips
in other words Twist, slingshot training.
I read the sts thing and didn't get it... that's why I have these questions. So I think that my workout is ok like posted below. just help me with some leg exercises cuz my wheels look like shit.
How about this?
Chest routine (11 total sets)
3 flat bench - 12, 12, 16
3 incline barbell/dumbbell - 12, 12, 16
2 decline flys - 8-16, 8-12 *focus on ultra slow reps with great range of motion
3 flat flys - 8-16, 8-16, 8-16
Back routine (11 sets)
3 pullups- max, max, max
3 pulldowns - 16, 16
3 rows - 12, 12, 8
3 dead lifts – 12, 12, 16
Bicep routine (9 sets) ???
3 seated curls – 8, 8, 8
3 flat bb curls – 10, 10,10 (can’t go heavy with these due to fracturing both arms many times)
3 hammer curls - 8, 8, 8
New Tricep routine (9 sets)
3 skull crushers - 8, 8, 8
3 dips - 6, 6, 12
3 pushdown(palms up) or rope pulldown - 12, 12, 12
Delt routine (10 sets)
4 military press – 12, 10, 10, 10 (heavy hurts real bad, behind the neck seems to be making progress)
3 lateral raise (cord) – 8, 6, 6 (Rotate between this and bent over for rear delts weekly)
3 upright rows – 8, 8, 16
What do I do for legs? what has helped you guys? My legs are by far the worst. Help please!!!
Just give me the ok that it all looks good.
I am leaving for the gym in about two hours to go do legs and I would appreciate some advice on my routine for legs (and others but legs is most important right now)...
why dont u try spilting ur leg workouts
say hamstrings, glutes and lower back on one day
workout say
3 sets good mornings
2 sets seated leg curls
and quads on another
4 sets 45 degree leg press
3 sets machine squats
that's what I did before my current split. I could go back to that. I am looking for a good leg exercise that I might be neglecting. I feel like I am missing something.
i love the stiff legged deads! works the hams well
What is the difference as far as muscle fatigue between squats and front squats (bar on front delts)?