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I need a new or revised program.

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Old 07-31-2009, 01:15 PM
Weave Weave is offline
Rank: New Member
Join Date: Jul 2009
Posts: 6
Default I need a new or revised program.

First lemme say this will prob be a long post so excuse me for that I will try to make it as readable as possable.

Im looking to get some input on my current workout plan. I got it from www.animalpak.com and I really like it however I sometimes feel it might be lacking. Id like to some how get squats into it. Also Im not sure why i feel its lacking I think arm days leave me wanting more and also some kind of military press would be nice. just off the top of my head!

My current:
Day 1: Chest/Shoulders
Flat Bench : 4 x 25
Decline: 2X12
Incline DB flys: 3 X fail

Seated DB press: 1x25
Reverse EZ press: 1 X fail
DB side lats: 1 x fail

Day 2: Quads/Hams
2 rotations
Leg press: 4x25
Horizontal leg press: 1 x 40
Leg extensions: 1 x 40

Leg curls: 3 x fail


Day 3: Back/shoulder/Traps
Pull ups: 3 x 12
Dead lifts: 3 x 10
Db rows: 3 x 10
Let pull downs: 3 x 10

Rear delt mech: 2 x 25

Barbell shrug: 3 x 12
Db shrugs: 3 x 12
Upright rows” 3 x 12

Day 4: Arms/Calves
Standing DB curls: 2 x 10
DB drag curls: 1 x 20
Incline hammers: 2 x 15

Close grip bench: 1 x 25
Tri pull down: 1x 25
Double arm kickbacks: 1 x 25
Dips: 1 x fail

Seated calves 3 x 15
Standing calves 3 x 15

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Old 07-31-2009, 03:46 PM
Pitysister's Avatar
Pitysister Pitysister is offline
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Join Date: Aug 2007
Posts: 4,221

i would ditch everything on day 3....but that's just me. throw in some back squats....and romanian deadlifts....and then a single leg movement too...should cover it.
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