My split for now is something like Shoulders/Triceps, Biceps, rest, Legs, chest, back, rest, repeat.
Many of you I'm sure are like WTF, biceps day!? Well, I'm trying to work on better form/developing a stronger mind muscle connection so yes I have a biceps day. The workout is only 30-40 min and its even more of a rest day. I'm putting in cardio on almost every day, at least a bit to get my endurance up.
Shoulders/Triceps
Shoulder DB Press- 60x10, drop to 40x8, 60x8, drop to 40x8, 55x9, drop to 40x5 (next week I will keep it at 60)
Lateral raises 20lbx20,x20,x20,x20,x20 (go up to 25lb next week)
rear deltoids 75x25, x25, add in another set next week
CG Bench Press- 135x10, 185x10, x10,x9, move up weight next week
Overhead DB extension, 45x10, 30x8, 45x10, 30x7, 45x10, 30x8, each one was a drop set, next week 50lb
Pushdowns 30x12, 42x5,x11, next week stick to straight bar and start at 60lb.
Overall was a decent workout, started very light to get used to it, will be adding weight as needed. I'm mainly focusing on decreasing my rest period and improving my conditioning
Biceps lol
Wide grip EZ curl bar warm up, 70x12, 80x10, 90x8, 100x6, next week I'll add weight and slow on negative, burn out set at 50x20
Supinated DB preacher curls 20x11, 20x10, 20x10, next week keep weight but more reps
DB Hammer Curls 40x12, x11, next week add weight
EZ bar reverse curls 45x12, 55x10, 60x13, next week start at 55lb
Legs (higher reps)
Squats warm up, 275x12, 295x10, 315x20, 315x8, keep weight and shoot for more reps next week
front squats- 135x14, x16,x16, almost no rest with no lockout to keep stress on quads
Leg curls SS with leg extensions
50x18, x14, 50x15, and then giant set for leg extension, 80x14, 70x4, 60x3, 30x2
Lunges 50x10, x8, go higher reps next week.
Tomorrow I will be hitting Chest, will start out with light bench press, then do some flat presses, flys, and dynamic pushups.
No comments:
Post a Comment