Bodybuilding.net - Bodybuilding Forum

1
chest flat bench 3x6-8
incline bench 3x6-8
flies 3x8-10
leaning forward dips 3x6-8
triceps
cg bench 3x8-10
lyingtricep extensions
biceps
bb curl 3x6-8
concentration curls 3x8-10
abs


2
legs
squats (barbell on upper chest) 3x6-8
walking lunges 3x15 each leg
leg extensions 3x20-25
lying leg curls 4x8-10
calves
standing calve raises4x10-15
forearms


3
back dead lift 3x6-8
pullups 3x8-10
bb row 3x8-10
db row 3x8-10
shoulders rear delt raises 3x8-10
shrugs 3x6-8
military press 3x6-8
laterals 3x8-10


all sets above are very hard, but not to failure. ie if i struggle very hard with last rep or my form goes down i dont do the next one...if i excess the upper limit of rep range ill add weight for next set..

from time to time ill add some rest pause or drop sets...


3-4 times a week depending on recovery and my schedule...

11 exercises on the first day ..... really?!

IW

8, not 11

Not bad. However, I would do chest, then Bicep, then Tricep. Give your tri's a break. I have never understood why people work chest and tris on the same day.

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They work chest and tris on the same day because any pushing movement you do is going to be chest and tris. Any pulling movement you do is going to be back and bis. At least for the most part.

So these body part splits that everyone loves to do are often actually a push-pull-legs split in disguise.

BTW, 8 exercises is still a fvck of a lot. lol

IW

You have been posting new routines like every week. Just start one and do it...