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Thread: Help needed!!!!!
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06-14-2010, 07:09 PM #1New Member
- Join Date
- Jun 2010
- Location
- Sydney, Australia
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Help needed!!!!!
hi guys
just wanted some help with my programme and maybe some workout tips
i am 22 yrs old
around about 6'4 and am about 240 pounds or 110 kgs
i train 4 times per week and would train more if not for work
i like to split up my week into body parts and prefer to do quick sessions due to time constraints usually between 35-45 mins
here is my work out
day 1 chest:
flat bench press 3 warm up sets usually between 10-15 reps
2 x 6 reps
1 x 4 reps
inc. bench
2 x 6 reps
dec bench
2 x 6 reps
day 2 back:
bent ova row 3 warmups 10-15
2 x 6
1 x 4
seated row
2 x 6
lat pull downs
2 x 6
day 3 shoulders and traps:
DB press 3 warmups 10-15
1 x 10
1 x 8
1 x 6
lateral raises
2 x 8
upright rows
2 x 8
BB shrugs
1 x 6
1 x 4
day 4 bi and tri
same warmups
biceps
BB curl
1 x 8
2 x 6
DB curl
2 x 6
concentrations
2 x 8
triceps
push downs
1 x 10
1 x 8
1 x 6
close grip bench
2 x 6
overhead extensions
2 x 6
please someone critique my workout please
i wanna increase size and strength
i dont feel like i am doing enough reps and sets but the bloke writing my programme says its enough????
please help
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