Hi
I need to plateau bust all of my excercises, i guess. I am not making progress. I don't know my maxes for the big 3, never attempted them. Here is my schedule that I've been on for the past 1.5 yrs:
Day 1: Chest & Triceps
- Military Press
- Close-Grip Bench Press
- Flys
- Pullovers
- One Arm Single Press
- French Press
- Kickbacks
- Sit-ups/ Side Pull-ups
And I've now recently added to that:
- Incline Military Press
- Dips
- Decline Military Press
- Palms Facing In Dumbbell Press
- Overhead Tricep Press
Day 2: Back & Biceps
- Preacher Curls
- Single Arm Rows
- Concentration Curls
- Seated Inclined Hammer Curls
- Standing Curls
- Bent Over Two Dumbbell Row
And I've now recently added to that:
- Bent Over Two Dumbbell Row Palms In
- Superman Ground Hyperextensions
- Palms Down Dumbbell Wrist Curl Over Bench
- Palms Up Dumbbell Wrist Curl Over Bench
- Dead Lifts
Day 3: Shoulders & Legs
- Lateral Raises
- Seated Shoulder Press
- Side Shoulder Raises
- Shrugs
- Front Shoulder Raises
- Lunges
- Reverse Flies
- Calf Raises
And I've now recently added to that:
- Standing Upright Dumbbell Row
- Dumbbell Step Ups On Bench
- Dumbbell Squats
- Rocking Standing Calf Raises
- Lying On Side One Arm Lateral Raise
Thanks.
|