With the equipment you have you can splityour upper body like this - most sets should be performed 15 reps unless specified
here is the split:
Mon - chest / Traps
Tue - Rest
Wed - Back / Shoulders
Thur - rest
Fri - Arms
Use the following routines if you'd like
Chest
4 sets of incline barbell
4 sets of flat dumbbell
3 sets of dumbbell flyes
3 sets of dumbbell pullovers
Traps
4 sets of Barbel Shrugs
4 sets of Dumbbell Shrugs
Back
Deadlifts
3 sets to failure Pull Ups (if you have a place to do em)
4 sets One Arm Dumbell Rows
4 sets Bent Over Barbell Rows
Shoulders
4 sets 15 reps Bent Over Lateral Raises Dumbbell
4 sets 15 reps Side Lateral Raises Dumbbell
3 sets 12, 8, 6 Standing Over Head Barbell Press
Arms
4 sets Standing Alternate Dumbbell Curls
4 sets Standing Barbell Curls
4 sets Hammer Curls
4 sets Bench Dips
4 sets Skull Crushers
4 sets Overhead Dumbbel Extensions
4 sets of 20 Behind Back Barbell Wrist Curls
best of luck.. make sure you have a solid nutrition plan in place
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