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jebinley · 01-05-2005, 11:33 PM

just wondering if you could offer any advice as i have plataued big time.

monday chest
bench press 5 sets 8 reps
incline dumbells 3 sets 8 reps
flyes 3 sets 8 reps
crossovers 3 sets 8 reps

tuesday
mornig cardio + abs

wednesday shoulders
smith machine behind neck shoulder press 3 sets 8 reps
dumbell shoulder press 3 sets 8 reps
side raises 3 sets 10 reps
reverse flyes 3 sets 10 reps

thursday
morning cardio + abs

friday back
deadlift 4 sets 8 reps
cable pulldowns 3 sets 8 reps
shrugs 4 sets 10 reps
bent over rows 4 sets 8 reps
close grip row 3 sets 12 reps

saturday biceps and triceps
close grip bench press 3 sets 8 reps
ez tricep extensions 4 sets 8 reps
standing bi curls 3 sets 8 reps
heavy preachers 3 sets 8 rep (45 degree not full motion)
rope pulldowns triceps 4 sets 8 reps
concentration culs 3 sets of 8 reps

sunday legs
leg extensions 4 sets 8 reps
hamstring curls 4 sets 8 reps
leg press 5 sets 8 reps
squats 4 sets 8 reps
calf raises 3 sets 12 reps

My main priority is to add thickness to my arms,lats and upper chest, any advice would be great.
been training like this for a year,and traing for 4 years.Im 19 at the min and have a good chest but underdeveloped at the top and only around 14 " arms which at 6 ft and just under 13 stone is not good enough. :cry:

01-05-2005, 11:33 PM	#1 (permalink)
jebinley Under Construction Join Date: Apr 2005 Location: wales Posts: 6 Rep Power:	CRITIQUE ROUTINE HELP NEEDED just wondering if you could offer any advice as i have plataued big time. monday chest bench press 5 sets 8 reps incline dumbells 3 sets 8 reps flyes 3 sets 8 reps crossovers 3 sets 8 reps tuesday mornig cardio + abs wednesday shoulders smith machine behind neck shoulder press 3 sets 8 reps dumbell shoulder press 3 sets 8 reps side raises 3 sets 10 reps reverse flyes 3 sets 10 reps thursday morning cardio + abs friday back deadlift 4 sets 8 reps cable pulldowns 3 sets 8 reps shrugs 4 sets 10 reps bent over rows 4 sets 8 reps close grip row 3 sets 12 reps saturday biceps and triceps close grip bench press 3 sets 8 reps ez tricep extensions 4 sets 8 reps standing bi curls 3 sets 8 reps heavy preachers 3 sets 8 rep (45 degree not full motion) rope pulldowns triceps 4 sets 8 reps concentration culs 3 sets of 8 reps sunday legs leg extensions 4 sets 8 reps hamstring curls 4 sets 8 reps leg press 5 sets 8 reps squats 4 sets 8 reps calf raises 3 sets 12 reps My main priority is to add thickness to my arms,lats and upper chest, any advice would be great. been training like this for a year,and traing for 4 years.Im 19 at the min and have a good chest but underdeveloped at the top and only around 14 " arms which at 6 ft and just under 13 stone is not good enough. :cry: