AndreAnabolic
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so ive decided to experiment with a new routine i kind of made up in my head, please make notes on how i can improve.
day 1: chest/back
flat bench press 3sets 6rm (plus 2 rest pause)
incline bench 3 sets 8-10
decline flies 3 sets 10-15
wide pull down 3 sets 10rm
seated row 3 sets 10-12
bent row 3 sets 10
day 2: legs (posterior chain)
Deadlift 5X5
Romanian Deadlift 3sets 10-12
lying ham curls 3 sets 10-12
Day 3 bis/tris
Close Grip Bench Press 3sets 6rm (plus 2 rest pause)
lying try extentions (EZ BAR) 3 sets 10-12
tri pushdown (rope) 3 sets 10-12
straight bar curl 3 of 10-12
hammer curl 3 of 10-12
reverse ezbar curl 3 of 10-12
Day 4 Legs (quad dominant)
heel elivated squats 3 of 10-12
leg extention 3 of 10-12
split squats 3 of 10-12
let me know if i can make adjustments anywhere please!
day 1: chest/back
flat bench press 3sets 6rm (plus 2 rest pause)
incline bench 3 sets 8-10
decline flies 3 sets 10-15
wide pull down 3 sets 10rm
seated row 3 sets 10-12
bent row 3 sets 10
day 2: legs (posterior chain)
Deadlift 5X5
Romanian Deadlift 3sets 10-12
lying ham curls 3 sets 10-12
Day 3 bis/tris
Close Grip Bench Press 3sets 6rm (plus 2 rest pause)
lying try extentions (EZ BAR) 3 sets 10-12
tri pushdown (rope) 3 sets 10-12
straight bar curl 3 of 10-12
hammer curl 3 of 10-12
reverse ezbar curl 3 of 10-12
Day 4 Legs (quad dominant)
heel elivated squats 3 of 10-12
leg extention 3 of 10-12
split squats 3 of 10-12
let me know if i can make adjustments anywhere please!