lightspeed2slow
New member
Hi below is my workout plan and i have been following this for a long time. Do you think i can add more exercises?
Monday:
Chest:
1. Push-Ups: 310
2. Bench Press: 28
3. Incline Press: 28
4. Decline Press: 28
5. Seated chest press: 310
6. Dumbell Pullover: 310
7. Chest fly: 3*10
Tuesday:
Back:
1. Wide Lat Pulldown: 3 * 10
2. Close Lat Pulldown: 3 * 10
3. Seated Cable Row: 3 * 10
4. Smith/Normal Barbell Row: 310
5. T-Bar: 310
Wednesday:
Shoulder:
1. Dumbell Front Raise: 310
2. Dumbell Lateral Raise: 38
3. Dumbell Shoulder Press: 38
4. Barbell/Smith Shoulder Press: 38
5. Dumbell Shrugs: 3*10
Biceps/Triceps:
1. Dumbell curl: 310
2. Barbell Curl: 310
3. Preacher Curl: 310
4. Standing Biceps Cable Curl: 310
5. Pully pushdown: 310
6. Overhead Rope Tricep Extension (Pully): 310
Legs:
1. Back Squats: 35
2. Leg Press: 310
3. Standing Leg press: 310
4. Leg Extension: 210
5. Leg Curls: 210
6. Adductor Leg: 310
Monday:
Chest:
1. Push-Ups: 310
2. Bench Press: 28
3. Incline Press: 28
4. Decline Press: 28
5. Seated chest press: 310
6. Dumbell Pullover: 310
7. Chest fly: 3*10
Tuesday:
Back:
1. Wide Lat Pulldown: 3 * 10
2. Close Lat Pulldown: 3 * 10
3. Seated Cable Row: 3 * 10
4. Smith/Normal Barbell Row: 310
5. T-Bar: 310
Wednesday:
Shoulder:
1. Dumbell Front Raise: 310
2. Dumbell Lateral Raise: 38
3. Dumbell Shoulder Press: 38
4. Barbell/Smith Shoulder Press: 38
5. Dumbell Shrugs: 3*10
Biceps/Triceps:
1. Dumbell curl: 310
2. Barbell Curl: 310
3. Preacher Curl: 310
4. Standing Biceps Cable Curl: 310
5. Pully pushdown: 310
6. Overhead Rope Tricep Extension (Pully): 310
Legs:
1. Back Squats: 35
2. Leg Press: 310
3. Standing Leg press: 310
4. Leg Extension: 210
5. Leg Curls: 210
6. Adductor Leg: 310