Graham24

I am normally busy in the evenings with my respective other etc so i need to do my training on the days below. would this be a effective routine when training heavy?

To be far i have nicked this off another thread. I have also started a cycle and i want the right routine to maximise my gains etc.

Help is greatly greatly appreciated.


Workout 1: Chest and Shoulders: Monday

Flat Bench press
Incline dumbell press
Dumbell flies

Smith machine shoulder press
Side lateral raises
Reverse flies
Shrugs

Workout 2: Legs and Calves: Thursday

Squats
Leg press
Leg extensions

Lying leg curls
Seated leg curls

Standing calf raises
Seated calf raises

Workout 3: Back and Arms: Saturday

Deadlifts
Lat pull down
Bent over rows
Dumbell rows

EZ Bar bicep curls
Preacher curls
Concentration curls

Push downs
Close grip bench
Reverse grip single arm cable pushdowns

Aim for around 3 sets per exercise and 10-12 reps on each set

bigmac

to be honest its a pretty reasonable routine. maybe pop dips in for either tricep day or chest day instead of flye but it will be fine. maybe do deads every other week as they can be harsh.

i have always found when going for mass sets of 5-6 have served me well

hackskii

For your hamstrings I would drop one of the curling exercises and add either SLDL or good mornings, this will target the glute to hamstring tie-in, leg curls dont really target this.

__________________
Scott

Graham24

Cheers guys.