Back, Bi's | Chest, Delts, Tri's | Quads, Hamstrings, Calves
Day 1: Back, Bi's
Excercises: Deadlifts 4 x 6-8, Lat Pulldowns /or Pullups 3 x 10-12, Seated Rows 3 x 10-12, DB Rows /or BB Row 3 x 10-12, DB Curl 3 x 8-10, BB Curl 3 x 8-10
Day 2: Chest, Delts, Tri's
Excercises: Incline DB Press 4 x 6-8, Weighted Dips 4 x 6-10, Pec dec /or DB Fly's 3 x 10, Seated DB Press 3 x 6-8, Leaning Laterals 3 x 10-12, EZ
Bar Skullcruchers 3 x 8-10, Rope Pressdowns 3 x 8-10
Day 3: Quads, Hamstrings, Calves
Excercises: Squats 4 x 10-12, Hack Squats 3 x 10-12, Leg Curls 3 x 6-10, Standing Calf Raise (one big continous dropset), Walking DB Lunges 12 steps each leg (done for 3 rounds)
what do you think about it?
Looks pretty good to me....
I have some doubts if there is enough volume for legs, though
what do you think mate?
You have more than enough volume for legs. If you're truly hitting 4x10-12 on back squats then this should be very taxing on your lower body all on it's own ... let alone all the other stuff. That is if you squat properly to full depth.
- I would focus on pull-ups ... not lat pull-downs.
-Not sure what a seated row is ... (do you mean chest supported?) ... I would focus on your DB row though.
-Why incline DB bench? I would do flat BB bench to compliment your seated DB press.
-Keep the dips ditch the pec deck/flys (dips will be all the chest/shoulder/tri work you can handle if you do them to full depth as well)
- Are you really going to do back squats and hack squats? And that much volume?! Wowzers.
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