| MONDAY
dumbell flys................................3 x 8-12
bench press................................3 x 6-8
incline bench..............................3 x 6-8
dumbell side raise.......................3 x 8-12
dumbell bent over rear raise........3 x 8-12
barbell shoulder press.................3 x 8-12
tricep pushdowns........................3 x 8-12
WEDNESDAY
bench leg raises.......................3 x 10-15
bench knee ups.......................3 x 10-15
weighted crunches...................3 x 10-15
front weighted neck curls..........3 x 8-12
side weighted neck curls...........3 x 8-12
leg extensions..........................3 x 8-12
squats....................................3 x 6-8
hamstring curls.........................3 x 8-12
dumbell calf raises.....................3 x 8-12
FRIDAY
lat pull downs.........................3 x 8-12
cable rows.............................3 x 8-12
deadlifts................................3 x 6-8
shrugs...................................3 x 6-8
barbell bicep curls..................3 x 8-12
seated hammer curls.............3 x 8-12
wouldnt worry about the foreamrs heavy lats and deads would sort that out!
thats my take on things, but also id put it as being push/pull/legs. (so swap weds and fri around)
ive re-ordered things also (again only my opinion) and also dubious as to whether you need the neck work. shrugs and deads and great for it
__________________
any questions?? feel free to email me on....
To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.
'there is greatness inside all of us, how deep are you willing to dig? '
|