AndreAnabolic
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hey everyone, ive decided im going to switch from splits to 1 group a day! (except for arms)
day 1: Chest (3 sets each)
incline DB 12reps
Flat DB 12 reps
Dips 10 reps
cable flies 10 reps
day 2: legs (3 sets each)
BB hack squat 12
leg curl 12
leg ext 12
calf raise 12
day 3: arms (3 sets each)
Reverse Close Grip 12
preacher curl 12
lying DB tri ext 12
incline hammer curl 12
cable push downs 12
cable curls 12
day 4: back
Deadlift 5X5
Romanian deadlift 12
lat pulldown 12
1 arm cable row 12
day 5: shoulders
shoulder press 5X5
Seated Lateral Raise 12
BB front raise 12
Bend over cable lateral raise 12
please give any tips or suggestions!! i must know by tonight because id like to get started today! thank you very much
day 1: Chest (3 sets each)
incline DB 12reps
Flat DB 12 reps
Dips 10 reps
cable flies 10 reps
day 2: legs (3 sets each)
BB hack squat 12
leg curl 12
leg ext 12
calf raise 12
day 3: arms (3 sets each)
Reverse Close Grip 12
preacher curl 12
lying DB tri ext 12
incline hammer curl 12
cable push downs 12
cable curls 12
day 4: back
Deadlift 5X5
Romanian deadlift 12
lat pulldown 12
1 arm cable row 12
day 5: shoulders
shoulder press 5X5
Seated Lateral Raise 12
BB front raise 12
Bend over cable lateral raise 12
please give any tips or suggestions!! i must know by tonight because id like to get started today! thank you very much