Bodybuilding.net - Bodybuilding Forum

Mon - Heavy
DB press 4X8
Rows 4X8
Lat pulls 4X8
Shrugs 4X12
Bi/tri
cardio

Tue - Light
SL deadlift - week a 4X8
OH Squats - week b 4X8
Calve raises 10X10
Hyper extensions
Abs
cardio

Thur - Light
Push press 4X8
Front/side raises
Rotator cuff
Abs
cardio

Fri - Heavy
Squats - week a 6X6, 1X20
Deadlift - week b 6X8
GH raises
Abs

I hate to keep changing my workouts, but I haven't been able to work everything out to the way I like it. I think this will be a lot better. I might even increase the volume on Friday...I'm only going to be doing one heavy compound lift, so I want to get a lot out of it. We'll see how it goes after this week. I just needed to write it down somewhere so I can look at it.

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Good luck Ross, I think things will work out for you.

Flat DB press - 1X8 70, 4X6 80
Lat pulls - Front 4x8 120, 135, 150
- Rear 2X8 105
DB Shrugs - 3x10 80
T-bar rows (wide) - 2X8 70
Cable rows - 2X10 120

I loved doing DB press. I think that's something that I will progress with a lot. I need to start using the pull-up-assist-machine-thing. That way I'll get the ROM that I want and quit doing lat pulldowns. My biceps were fried today and I never did a curl...all of that pulling was crazy.