post your training cycle!
post your work out cycle with your pics if you got any. what days you work out and which muscles groups you work out. also, post the excersizes that you do.
i had to modify my training cycle once again.. had a few signs of "overtraining." even though i think my body can handle it, i don't want to take any chances so i dropped a few excersizes.
Day 1: back - traps - abs + 5miles of Cardio
Day 2: OFF + 2miles of Cardio
Day 3: quads - delts - calves + 5miles of Cardio
Day 4: chest - hams - abs
Day 5: OFF + 1 miles of Cardio
Day 6: biceps - triceps - calves + 5miles of Cardio
Day 7: OFF + 2miles of Cardio
I knocked off 11 miles of Cardio to give my legs & shit a chance to recover.
Day 1
Back:
Barbell Bent-over Row 3 x 8 - 12
Dumbbell Bent-over Row 3 x 8 - 12
Cable Close Grip Pulldown 3 x 8 - 12
Cable Rear Pulldown 4 x 8 - 12
Dumbbell External Rotation 2 x 8 - 12
Traps:
Barbell Shrug 4 x 8 - 12
Dumbbell Shrug 3 x 8 - 12
Abs:
Crunch 3 x 10 - 15
Incline Crunch 2 x 10 - 15
Seated Crunch 3 x 10 - 15
Dumbbell Side Bend 2 x 10 - 15
Side Crunch 2 x 10 - 15
Day 3
Quads:
Leg Extension 2 x 8 - 12
Front Squat 2 x 8 - 12
Hack Squat 2 x 8 - 12
Leg Extension 3 x 8 - 12
Delts:
Barbell Behind Neck Press 2 x 8 - 12
Barbell Upright Row 3 x 8 - 12
Barbell Row (to neck w/ elbows out) 3 x 8 - 12
Dumbbell Front Raise 3 x 8 - 12
Dumbbell Lateral Raise 3 x 8 - 12
Dumbbell Front Lateral Raise 3 x 8 - 12
Calves:
Barbell Standing Calf Raise 4 x 8 - 12
Barbell Seated Calf Raise 3 x 8 - 12
Barbell Reverse Calf Raise 2 x 8 - 12
Day 4
Chest:
Dumbbell Bench Press 2 x 8 - 12 4 x 8 - 12
Dumbbell Fly 2 x 8 - 12
Pec Deck Fly 3 x 8 - 12
Barbell Incline Bench Press 3 x 8 - 12
Barbell Inlcine Shoulder Raise 2 x 8 - 12
Hamstrings:
Laying Leg Curls 3 x 8 - 12
Barbell Straight-leg Deadlift 3 x 8 - 12
Abs:
Crunch 3 x 10 - 15
Incline Crunch 2 x 10 - 15
Seated Crunch 3 x 10 - 15
Dumbbell Side Bend 2 x 10 - 15
Side Crunch 2 x 10 - 15
Day 6
Biceps:
Standing Barbell Curl 2 x 8 - 12 6 x 8 - 12
Standing Dumbbell Curl 3 x 8 - 12
Barbell Preacher Curl 3 x 8 - 12
Dumbbell Concentration Curl 4 x 8 - 12
Triceps:
Dumbbell One Arm Tricep Extension 3 x 8 - 12
Barbell Close Grip Bench Press 4 x 8 - 12
Barbell Tricep Extension 3 x 8 - 12
Cable Pushdown 4 x 8 - 12
Calves:
Barbell Standing Calf Raise 4 x 8 - 12
Barbell Seated Calf Raise 3 x 8 - 12
Barbell Reverse Calf Raise 2 x 8 - 12
i mite mix it up alittle better. maybe:
Day 1: back - biceps - abs
Day 3: chest - triceps - calves
Day 4: delts - traps - abs
Day 6: quads - hams - calves
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It's about time you find your wa back here bro. How's your leaning out coming?
