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14-09-2005, 04:04 PM
| #1 (permalink) |
| Making Progress Join Date: Sep 2005 Location: Manchester Posts: 429 Rep Power:  |  training split hi all, this is my routine at the mo, im 33, 95 kilos and been training hard for the last 2 years, any advice welcome day1 chest bb press 4 sets 15,12,10,8 reps db flys 3 sets 10,10,8 reps incline db press 3 sets10,10,8 reps cable cross 3 sets 12,12,12 reps day2 back deadlift 4 sets 15,12,10,8 reps wide grip pulldown 3 sets 10,10,8 reps wide grip seated cable row 3 sets 10,10,8 reps one arm dumbell row 3 sets 10,10,8 reps shrugs 3 sets 10,10,8 reps day3 delts seated db press 4sets 15,12,10,8 reps db lat raises 3 sets 10,10,8 reps upright row 3 sets 10,10,8 reps bent over d b lat raise 3 sets 10,10,8 reps wrist curl and reverse wrist curl 3 x 10 each day 4 rest! day5 legs squat 4 sets 15,12,10,8 reps leg extension 3 sets 10,10,8 reps leg curl 3 sets 10,10,8 reps leg press 3 sets 10,10,8 reps calf raise 3 sets 10,10,8 rep day6 arms ez-bar barbell curl 4 sets 15,12,10, reps db concentration curl 4 sets 10,10,8 reps seated alternative db curl 3 sets 10,10,8 reps ez-bar french press 4 sets 15,12,10,8 reps v-bar pressdown 3 sets 10,10,8 reps dips 3 sets 15 reps rope pressdown 3 sets 10 reps day7 rest day8 50 mins cardio back to day 1 abs are trained 2 or 3 days a week on days when i can be ar*ed, my weak body parts are defintivley my biceps and hamstrings used 2 train chest and biceps on the same day and back and triceps together, started training arms on their own 2 months ago and have had improvement but would like 2 bring them on some more, hamstrings have started 2 come along very nicely think that was the addition of deadlifts 2 my training. any advice/criticism welcome as long its about my training and not regarding my spelling! cheers |
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