monday- chest & back
tuesday- arms & shoulders
wednesday- legs 1
thursday-rest
friday- upper
saturday- legs 2
sunday-rest
Start of the week:
increase reps or weight of every exercise
slow and controlled eccentric on every exercise
CHEST AND BACK:
-incline db press 26 10-10-10
-t-bar row 57.2 8-8-9
-straight bar lat pullovers 60 9-9-9
-bench press 65 (last 70) 6-7-5
-assisted pull ups 15 13-13-12
(ss assisted dips 5 11-11-12)
ARMS AND SHOULDERS:
-military press machine 50 7-8-8
-straight bar cable curl 55 11-11-11
(superset overhead tricep extensions 55 9-9-11)
-single arm lateral raises 20 12-12-12
-wrist curls from back 65 22-22-22
(superset tricep pulldowns 45 12-12-12)
-preacher curls 35 13-13-8
LEGS 1:
-seated leg press 141 12-12-13
-seated leg curls 80 11-11-11
-leg extensions 80 10-10-10
-standing calve raises (ps) 75 13-12-10
UPPER BODY:
-incline db press 26 7-9-9
-t-bar rows 52.5 7-7-8
-assisted pull ups 15 12-12-12
-sa lateral raise 17.5 15-15-14
-bar cable curls 55 10-10-10
(superset overhead tricep extension 55 8-8-10)
LEGS 2:
-deadlift 90kg (last 100) (1x a week) 7-7-6
-seated leg press 141 10-10-12
-seated leg curls 80 10-10-10
-leg extensions 75 12-12
-standing calve raises (ps) 75 12-11-9
Some notes:
Leg 1 workout is more quad focused and leg 2 is more hamstrings focused simply because i worry about my back and form a lot so i only deadlift once a week
Also a question: Im thinking about adding one more shoulder exercise on my upper body day, like a smith machine press or the military press machine. What do u say?
tuesday- arms & shoulders
wednesday- legs 1
thursday-rest
friday- upper
saturday- legs 2
sunday-rest
Start of the week:
increase reps or weight of every exercise
slow and controlled eccentric on every exercise
CHEST AND BACK:
-incline db press 26 10-10-10
-t-bar row 57.2 8-8-9
-straight bar lat pullovers 60 9-9-9
-bench press 65 (last 70) 6-7-5
-assisted pull ups 15 13-13-12
(ss assisted dips 5 11-11-12)
ARMS AND SHOULDERS:
-military press machine 50 7-8-8
-straight bar cable curl 55 11-11-11
(superset overhead tricep extensions 55 9-9-11)
-single arm lateral raises 20 12-12-12
-wrist curls from back 65 22-22-22
(superset tricep pulldowns 45 12-12-12)
-preacher curls 35 13-13-8
LEGS 1:
-seated leg press 141 12-12-13
-seated leg curls 80 11-11-11
-leg extensions 80 10-10-10
-standing calve raises (ps) 75 13-12-10
UPPER BODY:
-incline db press 26 7-9-9
-t-bar rows 52.5 7-7-8
-assisted pull ups 15 12-12-12
-sa lateral raise 17.5 15-15-14
-bar cable curls 55 10-10-10
(superset overhead tricep extension 55 8-8-10)
LEGS 2:
-deadlift 90kg (last 100) (1x a week) 7-7-6
-seated leg press 141 10-10-12
-seated leg curls 80 10-10-10
-leg extensions 75 12-12
-standing calve raises (ps) 75 12-11-9
Some notes:
Leg 1 workout is more quad focused and leg 2 is more hamstrings focused simply because i worry about my back and form a lot so i only deadlift once a week
Also a question: Im thinking about adding one more shoulder exercise on my upper body day, like a smith machine press or the military press machine. What do u say?