Hey guys, I've been recovering from surgery, doing some light lifting and getting ready to hit it hard after my Doctor's OK on the 27th. I've been working on this with a couple guy's on another forum and thought I'd put it on the Workout forum where it actually belongs. I have exceptionally long arms and feel they are lagging somewhat, so I've tried to hit them twice a week. Light with Chest and Back, then heavy on Friday by themselves. Also it was suggested to super set them on Friday, which I thought I'd try. Any ideas or possible changes? Tuesday looks like a real Bitch...
Monday - Chest/Tri's - Chest Flat Bench Warm Ups, Prep Set, 4-6, 8-12, 8-12 Incline Bench 8-12, 8-12, 8-12 Decline Bench 8-12, 8-12, 8-12 Triceps Overhead Extensions Warm ups, 8-12, 8-12, 8-12 Tri Kickbacks 8-12, 8-12, 8-12 AM Fasted Cardio 30 min
Tuesday - Back/Biceps Back Width Close Grip Underhand Pull ups 8-12, 8-12, 8-12, 8-12 EZ Bar Pull Overs 8-12, 8-12, 8-12, 8-12 Back Thickness Underhand Bent Over Rows Warm Ups, 8-12, 8-12, 8-12, 8-12 T-Bar Rows 8-12, 8-12, 8-12, 8-12 Dead lift Warm up, Prep Set, 1-4, 6-8, 8-12, 8-12, 8-12, 8-12 Biceps Standing Barbell Curls Warm ups, 8-12, 8-12, 8-12 Preacher Curls 8-12, 8-12, 8-12 AM Fasted Cardio 30 min
Wednesday - Shoulders/Traps Shoulders Lateral Raises Warm Ups, 8-12, 8-12, 8-12, 8-12 Standing Overhead Presses 8-12, 8-12, 8-12, 8-12 Rear Laterals 8-12,8-12, 8-12, 8-12, 8-12, 8-12 Traps Shrugs 6 sets 8-12 AM Fasted Cardio 30 min
Thursday - Legs Squats Warm ups, Prep Set, 1-4,8-12, 8-12, 8-12, 8-12, 8-12 Leg Extensions 8-12, 8-12, 8-12 Leg Curls 8-12, 8-12, 8-12, 8-12, 8-12, 8-12 Standing Calf Raises 8-12, 8-12, 8-12, 8-12, 8-12, 8-12 No Cardio
Friday - Arms/Abs Biceps Spider Curls EZ Bar Close Grip 6-10, 6-10, 6-10 Incline Bench Curls 6-10, 6-10, 6-10 Triceps Skull Crushers Warm ups, 6-10, 6-10, 6-10 Tri Kickbacks 6-10, 6-10, 6-10 Abs Weighted Decline Sit ups 6 Sets 12-20 No Cardio
Saturday - AM Cardio 30 Minutes
Sunday - AM Cardio 30 Minutes
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