Thread: (davetherave) the road is long
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Old 14-04-2008, 09:18 PM   #3 (permalink)
davetherave
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Location: Manchester, England
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Re: (davetherave) the road is long
my routine is as follows (i train at home with a power cage) on 4x10 basis unless stated

saturday afternoon
chest and triceps
flat bb bench
incl bb bench
dips (3x12)
close grip bench

sunday afternoon
back and biceps
deadlifts (4x6)
bb bent over rows
z bar curls
plate pinches (3xmax)

monday pm
jog (hit type)

tuesday pm
shoulders
seated db press
military press
bb shrugs

thursday pm
legs
bb squats
static holds (3xmax)
good mornings
standing bb calf raises (3x24)

* pull ups, and 1 arm db rows are ruled out due to the delt, i also cannot dip with too much weight on :(

i also do not do 1 rep maxes but my previous best lifts on the big three are as follows

squats 114kg 1x10
deadlifts 130kg 1x6 (i think)
flat bench 107kg 1x6
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