3 replies to this topic

[Pop]

This split i made specifically for those who workout with days such as this:

Monday-On
Tuesday-On
Wednesday-On
Thursday-Off
Friday-On
Saturday-Off
Sunday-Off

*Do not get hung up on the days,it can be in different order but it is still similar to above*


Monday-Chest

Dumbell/Barbell Bench Press - 3-4sets.6-12reps

Incline Dumbell Bench-*Same reps and sets as above

Incline/Flat Chest Flyes- 3sets,8-15reps

*Can add light tricep work if you wish such as dips

Tuesday Back/Light Biceps


Pullups- 4 sets,To Failure
*If you cannot do atleast more than 5+ pullups,do latpulldowns,3-4sets 8-12reps with occasional attempts of trying for pullups

BentOverRows/Cable Rows/Dumbell Rows- 3sets 6-12reps

Shrugs/Upright Rows 3-4sets 8-15reps

Preacher Curl *Hits overall mass of bicep* - 3sets 8-15reps

Wednesday Legs


Squats..-3-4 sets 10-25reps
*If for some reason you cannot do squats like me,Do Leg press or Hack Squats

Hyper Extensions-Start off with bodyweight,slowly add weight,not much,DO NOT always go up atall!...4sets 8-15reps

LegCurls/HamstringCurls-3sets 12-18reps

Calf Raises- 20-25reps

Core Training *Optional,can do whatever you want such as a simple crunches/side crunches for obliques. I will not say exactly what or how,but keep in mind all the *specialized* abdomen exercises are useless,and are no better than a simple crunch.


Off


Shoulders/Arms

Dumbell/Barbell Shoulder Press-3sets,6-12reps

Side Lateral raises- 8-15reps

Bent over rear delt raises/roperear delt pulls-*Hitting your rear delts in any fashion is crucial,it is to help prevent rolled over shoulders due to muscle imbalances*...8-20reps 2-3sets

Ez-Bar Curl*targets innerhead of bicep- 3sets 8-15reps

Hammer Curls *Targets outerhead of bicep* 2-3sets 8-15reps *You can DropSet if you want


Tricep Pushdown-"hits outerhead of tricep" , 2-3sets 8-15reps

Overhead Tricep Press-"Hits middle head of tricep" *same reps and sets as above

Off
Off

Repeat

[BATHING APE]

i don't do legs.

[Pop]

Superkev930, on 25 December 2012 - 01:14 AM, said:

i don't do legs.

Time to start son,if you want to acquire aesthetics and not train legs,female will laugh at your chicken legs.

[$Merk]

Pop, on 25 December 2012 - 01:22 AM, said:

Superkev930, on 25 December 2012 - 01:14 AM, said:

i don't do legs.

Time to start son,if you want to acquire aesthetics and not train legs,female will laugh at your chicken legs.

L0L


Ima try some of this out, ty