Yeah, lol, cradler, that was the point. 25kb is pretty tiny so there is no reason not to just post it. Attachments are for files that are really huge, but the point is it's easier for people to be able to view it on the screen....course my computer is pretty crammed. 25kb's might just break the bank
It's not my job to cut and paste people routines for them. I expect people to do the minumum
Again, no offense, VVAW.
One the bench 3x6-10 is perfectly reasonable. For a beginner there really isn't a huge difference and it is ok to pick a rep RANGE. Everything doesn't always have to be static reps. So this would just mean you have the choice to get 3 sets of UP TO 10 before you add weight. There is nothing wrong with adding reps to sets before you add weight.
Other than that, as Cradler said, 15 to 20 is really too light. You can take out most of the isolation stuff. Things like flys and cable crossovers. Whatever you put first on any given day is PRIORITIZING that exercise. That means that on Monday you are prioritizing the isolations over the compounds. Not good. Likewise, whatever you put first in the week prioritizes that. It seems to be a universal law that everyone puts bench at the beginning of the week. Prioritizing deads and squats will lead to more fat mobilization and more bigness.
You've gone very heavy on upper body compared to lower. You basically have 4 full-body days there. So the volume is a little more than needed for that. Also, that volume is distributed heavily in favor of upper body movements and like Cradler said there is a bunch of overlap anyway.
Hybrid Mode