Quote:
Originally Posted by dogeatskitty
Monday: Chest / Triceps
flat bench press 10x30, 10x35, 8x40, 6x45
incline bench press 10x30, 8x35, 6x40
DB flyes 8x25, 6x30
bench dips w/chair
lying DB extensions 10x15, 8x15, 6x20
Wednesday: Biceps / Back
incline DB curls 10x15, 10x20, 8x25, 6x30
seated DB curls 10x20, 8x25, 6x25
hammer curls 8x20, 6x25
one arm DB row 10x30, 10x35, 8x40, 6x45
DB deadlift 8x30, 6x35
Friday: Shoulders / Legs / Abs
shrugs 10x30, 10x35, 8x40, 6x45
seated DB press 10x20, 8x25, 6x30
squats 10x30, 10x35, 8x40, 6x45
DB single leg calf raise 10x30, 8x35, 6x40
floor crunches 4x10
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Too voluminous program. In my opinion some exercises are useless for a man with such a little experience. There is no use of concetrating on small groups of muscles (biceps triceps) by making isolated items-DB flyes, incline hammer seated DB curls, one arm DB row (my advice- forget about these for a long period of time). You should pay especial attention to squats, deadlifts with barbell. I suppose you want be strong. These 3 hills are the best way to solve this problem.
/flat bench press 10x30, 10x35, 8x40, 6x45
incline bench press 10x30, 8x35, 6x40
DB flyes 8x25, 6x30/
Are you maniac? I think 6*5-8 reps sistem is the cleverest choice. 2 sets - warming, others- working.
/shrugs 10x30, 10x35, 8x40, 6x45
seated DB press 10x20, 8x25, 6x30
squats 10x30, 10x35, 8x40, 6x45
DB single leg calf raise 10x30, 8x35, 6x40
floor crunches 4x10/
Squats! Why they are not in the beginning?! It is very fierce item. 20 reps with heavy ( for you) weight and you will realize how life is beutiful! Don t forget to warm up. Shrugs for *newbie with the usual question * are not necessary for the first time. Deadlifts - here is the solution 2warming + 3-4 working sets for 8-10 reps.
Remember: more is not better. Never train in bad condition - with pain in muscles, health decline...
My best wishes!
yoy! And don t forget to tell us weights you are working with ( in 3 BASICAL exercises and others).
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