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Lemmiwinks95 wrote: Monday (legs)
Squats 4 sets. 20, 15, 12 and 10.
Front squat smith machine. 4 sets
Hack squat (don't lock knees). 3 sets Total 3 exercises for squats? IMO do 5 sets regular squats and leg press. For further isolation do extensions.
Lunges 4 sets. 20, 15, 12 and 10
Lying leg curl. 4 sets
Single leg curl. 4 sets
Leg extensions 50reps x 4 sets.
No dedicated calf exercises? Not even stiff-leg deadlift for a stretch.
Tuesday (arms)
*SUPER SET*
Close-grip bench. 1 warm up. 3 working sets
Standing hammer. 4 sets. 10-12 rep
*SUPER SET*
Skull crushers. 4 sets. 10-12 rep If you are going to do skull crushers, do them later in the workout where your elbows are already warmed-up. It's just safer.
Ez bar curl. 3 set. 12-15.
*SUPER SET*
Single arm cable pulldown. 3 sets 12-15 Do this one neutral grip.
Bicep cable (rope). 3 sets 15-20. This is effectively the same as the hammer curl though.
*SUPER SET*
Seated altern dumbell. 4 sets. 10-12
French curl. 4 set. 12-15.
Try arrange it so you do tricep work with pronated, neutral and suppinated grip. IE each grip on a different exercise.
Wednesday (chest)
Decline smith. 4 sets. Why would you start on this? Is it a warm-up exercise?
Incline dumbbell. 4 sets
Seated single arm press (self loading machine). 4 sets
*SUPER SET*
Dips. 4 sets That's the second lower-pec exercise though.
Pec deck. 4 sets
*SUPER SET*
Cable crossover. 4 sets
DB Pullovers. 4 sets
Thursday (back)
Deadlifts. 4 sets I've found doing diddy's on back compromises the entire workout. I do them on leg day instead, it just makes sense muscle-wise.
Barbell row (pendley row). 4 sets
*SUPER SET*
Dumbell row. 3 sets
T-bar row. 3 sets
*SUPER SET*
Wide grip lat pulldown. 4 sets
Seated cable row. 4 sets
*SUPER SET*
Chin ups (underhand grip). 3 sets
Cable free weight lat pulldown . 3 sets
So much super-setting, yet no dedicated anterior-delt and trap work?
Friday (shoulders)
Smith machine press. 4 sets.
Single shoulder press(self loading machine). 4 sets Don't work the same muscle consecutively in a workout if you have the option.
Side lateral raises. 4 sets
Dumbell shrugs. 4 sets. 20 reps.
Upright row straight bar. 4 sets Shoulder impingement 101
Straight bar raises. 4 sets
Reverse machine flye. 6 sets.15 x 2. 10x4
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Lemmiwinks95 wrote: Hey Furk,
Thank you for your response.
Sorry I forgot to put in my calve workout, it's usually 5x20 seated & standing raise. Good stuff
As for the rope bicep I could do with a straight bar rather? I'm not saying either hammer curls or rope curls are superior, I'm saying they are similar. Personally I don't see the point the both.
As for the decline work I felt as if I need to do more work for lower chest, that was the reason I start on decline. I mentioned it because most people struggle with upper development. While most want to avoid the lob-sided effect of bigger lower pecs.
What would u suggest for anterior delt and trap work? Also maybe an alternative or improvement on upright row, EZ bar? Reverse flys (machine or seated), or the equivalent on the double-cable stand. Face rows I really like, because they are really tough and if you do it on the low row you are braced really well, so you can give good effort. Traps, shrugs with a bar behind you, this will make it easier to retract your scapulas which is a more favorable position for trap work.
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Rooi Bul 86 wrote: Dumbbell shrugs are also very good for that Furk.
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