1988-s.leeson

over the next year i hope to add thickness and mass to my legs and arms, and generally develop a denser back and wider lower lats.

my shoulder development is already good so i want hold back on mass gaining on the shoulders and catch everything else up for a more balanced physique.

i will be splitting my leg training in two. quads/calves and hams with back.

with back workouts i will add 1 biceps exercise afterwards and shoulder/chest workouts i will add 1 triceps exercise. i will do an arm day on saturdays, where i will be supersetting tri/bi exercises and doing a good forearm workout afterwards (10sets)

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

IBS verticle chest press

cable crossovers

wednesday: rest

thursday: back/hams

lying leg curls

SLDL

seated curls

wide grip chins

tbar rows

close gip pull downs

deadlifts

friday: shoulders/calves

seated db press

seated b-bell behind neck press

lat front raise superset

calves same as monday

sat: arms/forearms

various sessions

what do you think

__________________
: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

Con

Hmm i think stiff deadlifts and normal deadlifts in the same session over kill mate.
Is sunday a rest day?

1988-s.leeson

yeh it is a rest

i really need to grow some hams!!

__________________
: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

Con

Tbh mate stiff deads do the same for your back as regular deads just squeez your back at the top of the movement.
Personally my deadlifts are always pretty stiff legged and its grown my back nicely.
How is your calorie intake going to look?
I have been thinking 5000cals for my self with cardio every morning i want to control body fat levels.

1988-s.leeson

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

TH&S

Scott - are you not better asking PScarb if he's helping you...?

__________________

To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.
|
To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.


D: 220 | B: 110 | S: 170 | Target: 550

1988-s.leeson

yh he will have a look, no reason y others cant run an eye over

pm'd him to hav a look

__________________
: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

TH&S

True - but you'll get varying opinions etc

If Paul is helping to prep you, its much agree with him what your POA is, stick to it, and only change it under his guidance.

Just my 2p :love:

__________________

To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.
|
To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.


D: 220 | B: 110 | S: 170 | Target: 550

1988-s.leeson

oh trust me i have stuck to what he has told me to a tee!!

i just had some time on my hands so knocked this up, we havent spoken bout off seaon yet

__________________
: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