workout routine need to progress!
Monday:
Chest + Biceps
Flat Bench - Warm up - Bar
2x10 1x6-8 many as i can increasing weight every set
Decline bench
2x10
1x6-8 increase weight every set
Incline Bench
2x10
1-6-8 increase weight every set
incline and flat dumbell flys
3x10 on both slowly increase weight
cable cross overs
3x12 slowly increase weight
Biceps:
Start with 21's
1x21 Olympic bar
3x10 olympic bar increase weight every set
incline bench dumbell curls
3x10 or until failure
machine preacher curl
3x10
single arm rope curls
2x failiure
tuesday: Legs + calf
Squats
5x 10 increasing weight every set until failure
seated leg curl
3x10
leg extensions
3x10
lying leg curl
3x10
standing calf raise
3x10
seated calf raise
3x10
Wednesday - off
thursday - shoulders and triceps
shrugs - 3x10
smiths machine infront and behind 3x10
not sure of the machine name you sit in it and then have your hands like as if you was going to do a hammer curl but push the machine up in to the air.
3x10
dumbell shoulder press
3x10
side lateral raises and the ones infront
3x10 of both
triceps:
close grip bench press
3x10
weighted dips 3x10
skull crushers 3x10
rope pull downs 3x12
single arm bar pull downs 3x10
behind the head dumbell extensions
2x brunout
friday back:
4x 10 deadlifts increase the weight
dont know name of machine but you sit down and put the plates on and pull the leavers so to speak towards you
3x10
lats pull downs behind and infront
3x10
seated rows 3x10
tbar row burnout
please help me correct my workout routine thanks.!