sameerkhan51
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Hey guys,
I am doing all my body parts in three days and keeping friday to work my whole upper body. Should I keep the friday upper body or it is too much?
Sunday - Bic/Back/Abs
1.5 min rest between sets, 2 min b/w exercises
EZ Bar Curl 3 sets, 8-10 reps
Lying Barbell Curl On Incline bench, 3 sets, 8-10 reps
Concentration Curl 3 sets, 8-10 reps
Seated Hammer Curl 3 sets, 8-10 reps
T-bar Row (Middle-back) 3 sets, 6-10 reps
Latpulldown to front (L,MB) 3 sets, 6-10 reps
Barbell Shrugs (traps) forward 3 sets
Upright Barbell Row (traps) 3 sets, 6-10 reps
Straight Arm Barbell rope Lat Pull Down
Hyperextensions (Lower Back)
Rope ab crunch 3 sets, 10-15 reps
Reverse crunch 3 sets, 10-20 reps
Moday - Rest
Tuesday - Chest/Tric
Bench 3 sets, 6-10 reps
Incline bench 3 sets, 6-10 reps
Decline bench 3 sets, 6-10 reps
Machine Flys 2 sets, 10-12 reps
Bent-Arm Dumbbell Pullover (flat bench)
Incline Tricep Close Grip Barbell 3 sets
One Arm Pronated Dumbbell Extension 3 sets
Cable One Arm Tricep 3 sets, 8-10 reps
Reverse Grip Tricep Pushdown (cable) 3 sets
Wednesday - Rest
Thursday - Legs/Shoulder
Squat or Leg press (set 3rd from botto 3 sets, 6-10 reps
Lying leg curl 3 sets, 6-10 reps
Military press 3 sets, 8-10 reps
Shoulder raises 3 sets, 8-10 reps
Leg extensions 3 sets, 10-12 reps
Standing calf raise 3 sets 6-10 reps
Bend Rear Delt Raise (parallel to 30?) 3 sets
Power Partials (Palms facing each other, side raise)
Seated leg curl 4 sets, 10-12 reps
Friday - Upperbody
Dumbell Flat Bench 2 sets, 6-10 reps
Floor T-bar Row 2 sets, 6-10 reps
Incline dumbell bench 2 sets, 6-10 reps
Spread legs Lat pull to front 2 sets, 6-10 reps
Dumbell Shrug
Bicep curl exercise 2 sets, 8-10 reps
tricep exercise 2 sets, 8-10 reps
Normal floor ab crunch 2 sets, 10-20 reps
Reverse crunches 2 sets, 10-20 reps
I am doing all my body parts in three days and keeping friday to work my whole upper body. Should I keep the friday upper body or it is too much?
Sunday - Bic/Back/Abs
1.5 min rest between sets, 2 min b/w exercises
EZ Bar Curl 3 sets, 8-10 reps
Lying Barbell Curl On Incline bench, 3 sets, 8-10 reps
Concentration Curl 3 sets, 8-10 reps
Seated Hammer Curl 3 sets, 8-10 reps
T-bar Row (Middle-back) 3 sets, 6-10 reps
Latpulldown to front (L,MB) 3 sets, 6-10 reps
Barbell Shrugs (traps) forward 3 sets
Upright Barbell Row (traps) 3 sets, 6-10 reps
Straight Arm Barbell rope Lat Pull Down
Hyperextensions (Lower Back)
Rope ab crunch 3 sets, 10-15 reps
Reverse crunch 3 sets, 10-20 reps
Moday - Rest
Tuesday - Chest/Tric
Bench 3 sets, 6-10 reps
Incline bench 3 sets, 6-10 reps
Decline bench 3 sets, 6-10 reps
Machine Flys 2 sets, 10-12 reps
Bent-Arm Dumbbell Pullover (flat bench)
Incline Tricep Close Grip Barbell 3 sets
One Arm Pronated Dumbbell Extension 3 sets
Cable One Arm Tricep 3 sets, 8-10 reps
Reverse Grip Tricep Pushdown (cable) 3 sets
Wednesday - Rest
Thursday - Legs/Shoulder
Squat or Leg press (set 3rd from botto 3 sets, 6-10 reps
Lying leg curl 3 sets, 6-10 reps
Military press 3 sets, 8-10 reps
Shoulder raises 3 sets, 8-10 reps
Leg extensions 3 sets, 10-12 reps
Standing calf raise 3 sets 6-10 reps
Bend Rear Delt Raise (parallel to 30?) 3 sets
Power Partials (Palms facing each other, side raise)
Seated leg curl 4 sets, 10-12 reps
Friday - Upperbody
Dumbell Flat Bench 2 sets, 6-10 reps
Floor T-bar Row 2 sets, 6-10 reps
Incline dumbell bench 2 sets, 6-10 reps
Spread legs Lat pull to front 2 sets, 6-10 reps
Dumbell Shrug
Bicep curl exercise 2 sets, 8-10 reps
tricep exercise 2 sets, 8-10 reps
Normal floor ab crunch 2 sets, 10-20 reps
Reverse crunches 2 sets, 10-20 reps
