andy45

in a nutshell i want to grow.

my routine is a 4 day on , one day off split .

20 mins cardio
abs
10 mins grappler [ rope machine ]

CHEST
X5 DIPS [ 3 WEIGHTED ]
X4 FLAT BENCH [ OR INCLINE ]
X3 INCLINE DUMBBELL PRESS
X3 PULL OVERS OR CABLE CROSS OVERS .

BACK AND BICEPS
20 MINS CARDIO
ABS
10 MINS GRAPPLER
X5 PULL UPS [ X3 WEIGHTED ]
X4 DEAD LIFT [ EVERY OTHER SESSION ] OR LAT PULL DOWN
X3 BENT OVER ROWS
X3 SEATED ROWS
X3 BICEP CURL [ BARBELL ]
X3 DUMBBELL CURL
X3 CONCENREATION CURL



LEGS
5 MINS CARDIO
ABS
X5 SQUATS
X4 LEG PRESS
X4 LEG CURLS
X4 CALF RAISE

SHOULDERS AND TRICEPS
20 MIN CARDIO
ABS
10 MIN GRAPPLER
X4 SHOULDER PRESS [ DUMBBELL OR BARBELL ]
X4 SHRUGS OR UPRIGHTS
X3 LATERAL RAISE
X3 TRICEP EXTENSION
X3 TRICEP PUSH DOWN
X3 KICK BACKS

ALL THE SETS ARE ROUGHLY REPS 8 - 10

I TRAIN QUITE HARD . I JUST NEED A BIT OF ADVICE ON WHETHER THIS ROUTINE IS PRACTICAL , OR CAN I TWEAK IT A BIT .

IM 90 KILOS . BMI 22%

CHEERRS ,

ANDY

Bulldozer

Thats as much as i read mate, cos thats all i needed to.

4 days on, one off is overkill.

andy45

what do you suggest mate . thats why i put it on in the first place

s.g

do your cardio after you done weights