After watching Mike Mentzer talk about how you need adequate rest and how he only does 2 days a week, now I am stressed and cannot work out anymore because now I feel like I am doing it all wrong. Can someone please shed some light so I can start back up again, its been almost 2 weeks.
This is my schedule, I work out 6 days a week with Sunday as my rest.
M: Abs
sit-ups 3 sets / or ab crunch machine
planks 1:30 (highest is 2:00)
bicycle kicks 3 sets or butterfly legs 1:00
on the pull up bar leg raises 3 sets
Russian twists 3 sets
T:chest and triceps
bench press: 2 “45plates”,
dumbell flies: 3 sets
pushups: 4sets of 15 reps
Lying tricep extension: 3 sets
tricep kickback 3sets
chair dips: 3 sets
W:forearm and cardio (top jog: 8:00)
Anterior - Dumbbell Wrist curls 3 sets of 20 reps 30lbs first set then 40lbs
Dumbbell Inward curls 3 sets of 20 reps 40lbs
Behind the back curls 3 sets of 20 reps 40lbs
Posterior - Wrist extensions 3 sets of 10 reps 20lbs
Forearm hammer curls 3 sets of 10 reps 30lbs
Brachioradialis - Reverse curls 3 sets of 10 reps
TH: Legs
barbell Squats 3 sets
lunges 3 sets
(10 reps each side, 40lbs)
Bulgarian split squats 3 sets 30lbs dumbbell
hip thrusts 3 sets 40lbs
calf raises 3 sets barbell
stiff legged deadlift 3 sets
F:Shoulders
shoulder press 3 sets 40 lbs
dumbbell side raises 3 sets
dumbbell front raises 3 sets
shoulder flies 3 sets
ST:Back and Biceps
pullups 3 sets 7 reps
back rows 3 sets GO HEAVY
lat pullovers 3 sets
bench back rows 3 sets GO HEAVY
regular curls 3 sets
hammer curls 3 sets
arnold curls 3 sets
SUNDAY: REST
This is my schedule, I work out 6 days a week with Sunday as my rest.
M: Abs
sit-ups 3 sets / or ab crunch machine
planks 1:30 (highest is 2:00)
bicycle kicks 3 sets or butterfly legs 1:00
on the pull up bar leg raises 3 sets
Russian twists 3 sets
T:chest and triceps
bench press: 2 “45plates”,
dumbell flies: 3 sets
pushups: 4sets of 15 reps
Lying tricep extension: 3 sets
tricep kickback 3sets
chair dips: 3 sets
W:forearm and cardio (top jog: 8:00)
Anterior - Dumbbell Wrist curls 3 sets of 20 reps 30lbs first set then 40lbs
Dumbbell Inward curls 3 sets of 20 reps 40lbs
Behind the back curls 3 sets of 20 reps 40lbs
Posterior - Wrist extensions 3 sets of 10 reps 20lbs
Forearm hammer curls 3 sets of 10 reps 30lbs
Brachioradialis - Reverse curls 3 sets of 10 reps
TH: Legs
barbell Squats 3 sets
lunges 3 sets
(10 reps each side, 40lbs)
Bulgarian split squats 3 sets 30lbs dumbbell
hip thrusts 3 sets 40lbs
calf raises 3 sets barbell
stiff legged deadlift 3 sets
F:Shoulders
shoulder press 3 sets 40 lbs
dumbbell side raises 3 sets
dumbbell front raises 3 sets
shoulder flies 3 sets
ST:Back and Biceps
pullups 3 sets 7 reps
back rows 3 sets GO HEAVY
lat pullovers 3 sets
bench back rows 3 sets GO HEAVY
regular curls 3 sets
hammer curls 3 sets
arnold curls 3 sets
SUNDAY: REST