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2009/11/30, 07:15 PM
new to this website... i am looking for a new workout or perhaps tweaks to my existing workout...
MONDAY(AM)=
dumbell pull over + pull up(pre-exhaust superset) X3
dumbell shrug + Upper Back seated row(pre-exhaust) X3
pull down + bent over row(pre-exhaust) X3
MONDAY(PM)=
Dumbell Flys + Benchpress(pre-exhaust) X3
dumbell flys + dumbell Press(No-Rest) X3
Dumbell Flys + Benchpress(pre-exhaust) X3
TUESDAY= Rest
WENESDAY= Rest
THURSDAY(AM)=
Deadlifts X4
stiff-legged deadlifts X3
Weighted Hyperextensions X3
Seated Row X3
THURSDAY(PM)=
Weighted Bicycle Kick (1-minute ON, 1-Min Rest) X4
Weighted crunch X3
WEighted crunch with legs off floor X3
FRIDAY(AM)=
Squats X4
Leg extension + Lunges (pre-exhaust) X3
Hamstring curl + Leg press (pre-exhaust) X3
FRIDAY(PM)=
Dumbell Front raise + Military Press (pre-exhaust) X3
Lateral Raise + Dumbell Raise (pre-exhaust) X3
bent over raise + Rear delt Row (pre-exhaust) X3
SATURDAY= REST
SUNDAY=REST
50, 40, 10 split between carbs, protein and fat in terms of my diet.
am willing to add maybe a day more exercise, the main aim is a schedule which will fit all the muscles exercised in my existing workout into a newer one, hopefully without having to do the AM-PM split as i am doing now. any advice welcome, thanks in advance.
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