| Re: off season gaining split
ok a couple of little tweaks.
will be doing back before hams.
general rep ranges. upper body 3/4 sets 8-10 reps
calves 4/5 sets 15-20 reps
quads 3/5 sets 6-15reps
hams 3/4 sets 10-15 reps
split:
moday quads/calves
squats
hack squats
leg press
db lunges
extensions
calves;
donkeys
1leg seated
standing raises
tuesday: chest
flat bench press (db press alternate sessions)
incline bench press (db press alternate sessions)
flat db press (flat Bench press alternate sessions)
IBS verticle chest press
cable crossovers
wednesday: rest
thursday: back/hams
wide grip chins (good warm up)
bent over rows
close grip pull downs
deadlifts (heavy)
close grip rows
lying leg curls
SLDL (deep stretch and burn)
friday: shoulders/calves
seated db press
seated b-bell behind neck press
lat front raise superset
calves same as monday
sat: arms/forearms
3x various supersets 1 bicep/1tricep exercise
concentration curls
skull crushers
reverse grip flat bar curls
reverse grip wrist curls
wrist curls
sunday: rest and cheat/refule day
any comments welcome
__________________
:lift:Scott Leeson :lift:
homepage:
To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.
add me and see pics and video from shows |