Originally Posted by
scorpion62
Warrior heres a workout for you in the years that you have trained it will be nothing new
Monday: Chest, Tris- Chest flat bench BB or DB , incline smith or DB , Flys DB or pec deck warm up set then 4 sets of 8 to 12 reps, tris choose what suits you and 3 to 4 sets 8 to 12 reps see how you feel as you know your tris will be pumped after your chest
Tuesday- Back, Biceps , Deadlifts - Deads to start you off 4 to 5 sets 5 to 6 reps , Bent over rows , cable pull downs , static dumb bell rows , Biceps again see how you feel 3 to 4 sets 8 to 12 reps same again do what suits you on biceps
Wednesday- Day off
Thursday- Legs- BB squats warm up set then 4 working sets , seated squat 4 sets 15 reps 30 to 60 second rest , leg extensions , leg curls
Friday- Shoulders- Arnold Dumbbell Press warm up set then 4 working sets start with 20kg see how you feel then move your weight up ,BB press ,Clean and Jerk
Bent Over DB Raise With Head On Bench, the rest of the exercises 4 workng sets 6 to 8 reps