|
2009/02/08, 02:29 PM
*Start with a full stretch. Emphasize Hamstrings & Thigh/Quads/Groin
?³Repeat after lifting
DAY 1 - Chest & Shoulders:
Bench Press 10 ¡V 8 ¡V 6 ¡V 4 ¡V 2
Incline 3x8
Pec Deck 4x10
Shoulder lift 4x10
Military Press 3x10
Shrugs 4x10
Lying Overhead lift 3x10
*Run and pushups after
DAY 2 - Back & Bicep:
Lateral Pulldowns 4x10
Bar Curls 4x10
Dumbell Curls 4x10
Standing Flys 4x10
Bent Upright Rows 4x10
Reverse pec deck 4x10
*Run & Pushups after
DAY 3 - Legs:
Squat 10 ¡V 8 ¡V 6 ¡V 4
Leg extension 3x10
Hamstring curls 3x10
Calve Raises 3x20
Cleans 2x10
Lunges 3x10
Deadlift 3x10
DAY 4 ¡V Triceps:
Close Grip Bench 3x6
Tricep Pulldown 4x10
Hammer Curls 4x10
Rope winds 3 sets up/3 sets down
Skullcrushers 4x10
Dips 3x(MAX)
Bar Pullups 3x(MAX)
*Run & Pushups after
|
|
|
|
2009/02/09, 03:15 PM
looks good to me
|
|
2009/02/09, 06:07 PM
You may want to try an antagonist type workout rather than what you are doing. I believe you will see your strength go up rather dramatically in the second bodypart of each of your workouts. Case in point, back and biceps. Biceps are heavily utilized in a back workout anyway, so they are already fairly fatigued by the time you start them. This will lower the overload you can subject them to , and may well lead to less recovery by overtraining them. Same for chest and shoulders, as shoulders are a big part of your chest workout. Working shoulders on an opposite day should really see a noticeable improvement in shoulder strength and recovery.
--------------
Baseball is the only field of endeavor where a man can succeed three times out of ten and be considered a good performer
|
|
2009/02/11, 12:40 AM
I don't really understand what your telling me.....? Sorry
|
|
2009/02/11, 10:00 PM
I could be wrong, but i understood it as train shoulders on a different day than chest and train biceps on a different day than back.
|
|
2009/02/13, 08:05 PM
yeah cpp your right and bb has as good point
|
|
2009/02/19, 12:23 PM
Try doing chest and tri's together
|
