mingyanwong

New member
Please excuse my poor terminology, feel free to share opinion or possible ideas.

Day 1: (A) Chest/bieceps/shoulders

Day 2: (A)Legs

Day 3: (A)Back/triceps

Day 4: Rest

Day 5: (B)Chest/bieceps/shoulders

Day 6: (B)Legs

Day 7: (B)Back/triceps

Day 8 : Rest

Repeat

20 mins of cardio on chest/back days

Possibility of an additional iso workout to each

Chest (A)
-Incline press
-decline press
-shoulder press
-reverse flys
-preacher curls

Legs (A)
-squats
-leg press
-hamstring curls
-quad extensions
-seated calf raises

Back (A)
-widegrip latt pulldown
-seated cable rows
-mts high row machine
-iso seated row (free weight machine)
-cable triciep extension

Chest (B)
-bench press
-pec deck flys
-cable pulls
-lateral raises
-hammer curls

Legs (B)
-Deadlift
-leg press
-quad extension
-hamstring curls
-standing calf extensions

Back (B)
-close grip pulldown
-mts high row
-dumbell row
-iso seated row (free weight machine)
-inverted cable tricep extension
 
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