Okay this is perliminary work up, of a proposed future Training routine. Basically I've done the training one muscle group per week thing, and I really want to try the twice a week route... not to mention changing up rep schemes and generally trying to grow more.
Its a 6-day split... I just couldn't figure out a way to justly do it in less then that.. with out running into the problem of not enough rest days between muscle groups. I wouldn't worry to much about me being able to handle a 6 day split.. i've been doing a 5 day split for quite awhile now, and I'm in the gym for 6th day anyway for cardio... so it's easy to throw some leg work in that day.
I am concerned it might be to many total sets per day... But it's still preliminary.
I'll be adjusting reps on most exercises every week... you'll have to take a cloes look to get the Idea. anyway lets see what it looks like on paper: I'm not sure if this is a good way to do it or not though.. I probably need help.. and I only exercise calves, twice every other week.. (I perfer elipticals, and that seems to make them work fairly good on top of the weight training)
So let's here it.. opinions, questions.. whatever?
WEEK 1
Sunday - CHEST / TRICEPS
2 x 12 - BB Flat Bench Press
3 x 12 - DB Incline Bench Press
3 x 10 - Cable Flyes
3 x 6 - Tricep Push downs
3 x 6 - (easy bar) Laying tricep extensions
Monday - BACK / BICEPS
3 x 12 - Seated Rows
3 x 12 - Lat Pulldowns (wide grip)
3 x 10 - Front Pullups
3 x 6 - DB Curls
3 x 6 - EB Preacher Curls
2 x 10 - Hammer Curls
Tuesday - 100% REST
Zzzzzzz...
Wednesday - LEGS / ABS / TRAPS / SHOULDERS / CARDIO
3 x 12 - BB Squats
3 x 10 (each leg) - Lunges
3 x 12 - Leg Extensions
4 x 8 - BB Shrugs
3 x 8 - DB Arnold Shoulder presses
4 x 12 - Ab machine or ball
pwo 30 minute low impact Cardio
Thursday - CHEST / TRICEPS
2 x 6 - Incline BB Bench Press
3 x 6 - Flat DB Bench Press
3 x 10 - Incline DB Flyes
2 x 10 - Dips
3 x 12 - Standing BB OH Tricep Extentions
3 x 12 - Skullcrushers
pwo 30 minute low impact Cardio
Friday - BACK / BICEPS
3 x 6 - Seated Rows
3 x 6 - Lat pulldowns (close grip)
3 x 8 - Bent Over DB Rows
3 x 12 - Concentration Curls
3 x 12 - EZ Preacher Curls
2 x 10 - Standing EB Curls
Saturday - LEGS / ABS / TRAPS / SHOULDERS / CARDIO
3 x 6 - BB Squats
3 x 10 (each leg) - Lunges
3 x 6 - BB Dead Lifts
4 x 8 - DB Shrugs
3 x 10 - DB Arnold shoulder presses
4 x 12 - Ab machine or ball
pwo 30 minute low impact Cardio
WEEK 2
Sunday - CHEST / TRICEPS
2 x 10 - BB Flat Bench Press
3 x 10 - DB Incline Bench Press
3 x 10 - Cable Flyes
3 x 8 - Tricep Push downs
3 x 8 - (easy bar) Laying tricep extensions
4 x 12 - Seated Calf Raises
Monday - BACK / BICEPS
3 x 10 - Seated Rows
3 x 10 - Lat Pulldowns (wide grip)
3 x 10 - Front Pullups
3 x 8 - DB Curls
3 x 8 - EB Preacher Curls
2 x 10 - Hammer Curls
Tuesday - 100% REST
Zzzzzzz...
Wednesday - LEGS / ABS / TRAPS / SHOULDERS / CARDIO
3 x 10 - BB Squats
3 x 10 (each leg) - Lunges
3 x 10 - Leg Extensions
4 x 8 - BB Shrugs
3 x 8 - DB Arnold Shoulder presses
4 x 12 - Ab machine or ball
pwo 30 minute low impact Cardio
Thursday - CHEST / TRICEPS
2 x 8 - Incline BB Bench Press
3 x 8 - Flat DB Bench Press
3 x 10 - Incline DB Flyes
2 x 10 - Dips
3 x 10 - Standing BB OH Tricep Extentions
3 x 10 - Skullcrushers
4 x 10 - Standing Calf Press
pwo 30 minute low impact Cardio
Friday - BACK / BICEPS
3 x 8 - Seated Rows
3 x 8 - Lat pulldowns (close grip)
3 x 8 - Bent Over DB Rows
3 x 10 - Concentration Curls
3 x 10 - EZ Preacher Curls
2 x 10 - Standing EB Curls
Saturday - LEGS / ABS / TRAPS / SHOULDERS / CARDIO
3 x 8 - BB Squats
3 x 10 (each leg) - Lunges
3 x 8 - BB Dead Lifts
4 x 8 - DB Shrugs
3 x 10 - DB Arnold shoulder presses
4 x 12 - Ab machine or ball
pwo 30 minute low impact Cardio
WEEK 3
Sunday - CHEST / TRICEPS
2 x 8 - BB Flat Bench Press
3 x 8 - DB Incline Bench Press
3 x 10 - Cable Flyes
3 x 10 - Tricep Push downs
3 x 10 - (easy bar) Laying tricep extensions
Monday - BACK / BICEPS
3 x 8 - Seated Rows
3 x 8 - Lat Pulldowns (wide grip)
3 x 10 - Front Pullups
3 x 10 - DB Curls
3 x 10 - EB Preacher Curls
2 x 10 - Hammer Curls
Tuesday - 100% REST
Zzzzzzz...
Wednesday - LEGS / ABS / TRAPS / SHOULDERS / CARDIO
3 x 8 - BB Squats
3 x 10 (each leg) - Lunges
3 x 8 - Leg Extensions
4 x 8 - BB Shrugs
3 x 8 - DB Arnold Shoulder presses
4 x 12 - Ab machine or ball
pwo 30 minute low impact Cardio
Thursday - CHEST / TRICEPS
2 x 10 - Incline BB Bench Press
3 x 10 - Flat DB Bench Press
3 x 10 - Incline DB Flyes
2 x 10 - Dips
3 x 8 - Standing BB OH Tricep Extentions
3 x 8 - Skullcrushers
pwo 30 minute low impact Cardio
Friday - BACK / BICEPS
3 x 10 - Seated Rows
3 x 10 - Lat pulldowns (close grip)
3 x 8 - Bent Over DB Rows
3 x 8 - Concentration Curls
3 x 8 - EZ Preacher Curls
2 x 10 - Standing EB Curls
Saturday - LEGS / ABS / TRAPS / SHOULDERS / CARDIO
3 x 10 - BB Squats
3 x 10 (each leg) - Lunges
3 x 10 - BB Dead Lifts
4 x 8 - DB Shrugs
3 x 10 - DB Arnold shoulder presses
4 x 12 - Ab machine or ball
pwo 30 minute low impact Cardio
WEEK 4
Sunday - CHEST / TRICEPS
2 x 6 - BB Flat Bench Press
3 x 6 - DB Incline Bench Press
3 x 10 - Cable Flyes
3 x 12 - Tricep Push downs
3 x 12 - (easy bar) Laying tricep extensions
4 x 12 - Seated Calf Raises
Monday - BACK / BICEPS
3 x 6 - Seated Rows
3 x 6 - Lat Pulldowns (wide grip)
3 x 10 - Front Pullups
3 x 12 - DB Curls
3 x 12 - EB Preacher Curls
2 x 10 - Hammer Curls
Tuesday - 100% REST
Zzzzzzz...
Wednesday - LEGS / ABS / TRAPS / SHOULDERS / CARDIO
3 x 6 - BB Squats
3 x 10 (each leg) - Lunges
3 x 6 - Leg Extensions
4 x 8 - BB Shrugs
3 x 8 - DB Arnold Shoulder presses
4 x 12 - Ab machine or ball
pwo 30 minute low impact Cardio
Thursday - CHEST / TRICEPS
2 x 12 - Incline BB Bench Press
3 x 12 - Flat DB Bench Press
3 x 10 - Incline DB Flyes
2 x 10 - Dips
3 x 6 - Standing BB OH Tricep Extentions
3 x 6 - Skullcrushers
4 x 6 - Standing Calf Press
pwo 30 minute low impact Cardio
Friday - BACK / BICEPS
3 x 12 - Seated Rows
3 x 12 - Lat pulldowns (close grip)
3 x 8 - Bent Over DB Rows
3 x 6 - Concentration Curls
3 x 6 - EZ Preacher Curls
2 x 10 - Standing EB Curls
Saturday - LEGS / ABS / TRAPS / SHOULDERS / CARDIO
3 x 12 - BB Squats
3 x 10 (each leg) - Lunges
3 x 12 - BB Dead Lifts
4 x 8 - DB Shrugs
3 x 10 - DB Arnold shoulder presses
4 x 12 - Ab machine or ball
pwo 30 minute low impact Cardio
WEEK 5
Sunday - CHEST / TRICEPS
2 x 8 - BB Flat Bench Press
3 x 8 - DB Incline Bench Press
3 x 10 - Cable Flyes
3 x 10 - Tricep Push downs
3 x 10 - (easy bar) Laying tricep extensions
Monday - BACK / BICEPS
3 x 8 - Seated Rows
3 x 8 - Lat Pulldowns (wide grip)
3 x 10 - Front Pullups
3 x 10 - DB Curls
3 x 10 - EB Preacher Curls
2 x 10 - Hammer Curls
Tuesday - 100% REST
Zzzzzzz...
Wednesday - LEGS / ABS / TRAPS / SHOULDERS / CARDIO
3 x 8 - BB Squats
3 x 10 (each leg) - Lunges
3 x 8 - Leg Extensions
4 x 8 - BB Shrugs
3 x 8 - DB Arnold Shoulder presses
4 x 12 - Ab machine or ball
pwo 30 minute low impact Cardio
Thursday - CHEST / TRICEPS
2 x 10 - Incline BB Bench Press
3 x 10 - Flat DB Bench Press
3 x 10 - Incline DB Flyes
2 x 10 - Dips
3 x 8 - Standing BB OH Tricep Extentions
3 x 8 - Skullcrushers
pwo 30 minute low impact Cardio
Friday - BACK / BICEPS
3 x 10 - Seated Rows
3 x 10 - Lat pulldowns (close grip)
3 x 8 - Bent Over DB Rows
3 x 8 - Concentration Curls
3 x 8 - EZ Preacher Curls
2 x 10 - Standing EB Curls
Saturday - LEGS / ABS / TRAPS / SHOULDERS / CARDIO
3 x 10 - BB Squats
3 x 10 (each leg) - Lunges
3 x 10 - BB Dead Lifts
4 x 8 - DB Shrugs
3 x 10 - DB Arnold shoulder presses
4 x 12 - Ab machine or ball
pwo 30 minute low impact Cardio
WEEK 7
Sunday - CHEST / TRICEPS
2 x 10 - BB Flat Bench Press
3 x 10 - DB Incline Bench Press
3 x 10 - Cable Flyes
3 x 8 - Tricep Push downs
3 x 8 - (easy bar) Laying tricep extensions
4 x 12 - Seated Calf Raises
Monday - BACK / BICEPS
3 x 10 - Seated Rows
3 x 10 - Lat Pulldowns (wide grip)
3 x 10 - Front Pullups
3 x 8 - DB Curls
3 x 8 - EB Preacher Curls
2 x 10 - Hammer Curls
Tuesday - 100% REST
Zzzzzzz...
Wednesday - LEGS / ABS / TRAPS / SHOULDERS / CARDIO
3 x 10 - BB Squats
3 x 10 (each leg) - Lunges
3 x 10 - Leg Extensions
4 x 8 - BB Shrugs
3 x 8 - DB Arnold Shoulder presses
4 x 12 - Ab machine or ball
pwo 30 minute low impact Cardio
Thursday - CHEST / TRICEPS
2 x 8 - Incline BB Bench Press
3 x 8 - Flat DB Bench Press
3 x 10 - Incline DB Flyes
2 x 10 - Dips
3 x 10 - Standing BB OH Tricep Extentions
3 x 10 - Skullcrushers
4 x 10 - Standing Calf Press
pwo 30 minute low impact Cardio
Friday - BACK / BICEPS
3 x 8 - Seated Rows
3 x 8 - Lat pulldowns (close grip)
3 x 8 - Bent Over DB Rows
3 x 10 - Concentration Curls
3 x 10 - EZ Preacher Curls
2 x 10 - Standing EB Curls
Saturday - LEGS / ABS / TRAPS / SHOULDERS / CARDIO
3 x 8 - BB Squats
3 x 10 (each leg) - Lunges
3 x 8 - BB Dead Lifts
4 x 8 - DB Shrugs
3 x 10 - DB Arnold shoulder presses
4 x 12 - Ab machine or ball
pwo 30 minute low impact Cardio
----
At that point your at week 1 again.
Its a 6-day split... I just couldn't figure out a way to justly do it in less then that.. with out running into the problem of not enough rest days between muscle groups. I wouldn't worry to much about me being able to handle a 6 day split.. i've been doing a 5 day split for quite awhile now, and I'm in the gym for 6th day anyway for cardio... so it's easy to throw some leg work in that day.
I am concerned it might be to many total sets per day... But it's still preliminary.
I'll be adjusting reps on most exercises every week... you'll have to take a cloes look to get the Idea. anyway lets see what it looks like on paper: I'm not sure if this is a good way to do it or not though.. I probably need help.. and I only exercise calves, twice every other week.. (I perfer elipticals, and that seems to make them work fairly good on top of the weight training)
So let's here it.. opinions, questions.. whatever?
WEEK 1
Sunday - CHEST / TRICEPS
2 x 12 - BB Flat Bench Press
3 x 12 - DB Incline Bench Press
3 x 10 - Cable Flyes
3 x 6 - Tricep Push downs
3 x 6 - (easy bar) Laying tricep extensions
Monday - BACK / BICEPS
3 x 12 - Seated Rows
3 x 12 - Lat Pulldowns (wide grip)
3 x 10 - Front Pullups
3 x 6 - DB Curls
3 x 6 - EB Preacher Curls
2 x 10 - Hammer Curls
Tuesday - 100% REST
Zzzzzzz...
Wednesday - LEGS / ABS / TRAPS / SHOULDERS / CARDIO
3 x 12 - BB Squats
3 x 10 (each leg) - Lunges
3 x 12 - Leg Extensions
4 x 8 - BB Shrugs
3 x 8 - DB Arnold Shoulder presses
4 x 12 - Ab machine or ball
pwo 30 minute low impact Cardio
Thursday - CHEST / TRICEPS
2 x 6 - Incline BB Bench Press
3 x 6 - Flat DB Bench Press
3 x 10 - Incline DB Flyes
2 x 10 - Dips
3 x 12 - Standing BB OH Tricep Extentions
3 x 12 - Skullcrushers
pwo 30 minute low impact Cardio
Friday - BACK / BICEPS
3 x 6 - Seated Rows
3 x 6 - Lat pulldowns (close grip)
3 x 8 - Bent Over DB Rows
3 x 12 - Concentration Curls
3 x 12 - EZ Preacher Curls
2 x 10 - Standing EB Curls
Saturday - LEGS / ABS / TRAPS / SHOULDERS / CARDIO
3 x 6 - BB Squats
3 x 10 (each leg) - Lunges
3 x 6 - BB Dead Lifts
4 x 8 - DB Shrugs
3 x 10 - DB Arnold shoulder presses
4 x 12 - Ab machine or ball
pwo 30 minute low impact Cardio
WEEK 2
Sunday - CHEST / TRICEPS
2 x 10 - BB Flat Bench Press
3 x 10 - DB Incline Bench Press
3 x 10 - Cable Flyes
3 x 8 - Tricep Push downs
3 x 8 - (easy bar) Laying tricep extensions
4 x 12 - Seated Calf Raises
Monday - BACK / BICEPS
3 x 10 - Seated Rows
3 x 10 - Lat Pulldowns (wide grip)
3 x 10 - Front Pullups
3 x 8 - DB Curls
3 x 8 - EB Preacher Curls
2 x 10 - Hammer Curls
Tuesday - 100% REST
Zzzzzzz...
Wednesday - LEGS / ABS / TRAPS / SHOULDERS / CARDIO
3 x 10 - BB Squats
3 x 10 (each leg) - Lunges
3 x 10 - Leg Extensions
4 x 8 - BB Shrugs
3 x 8 - DB Arnold Shoulder presses
4 x 12 - Ab machine or ball
pwo 30 minute low impact Cardio
Thursday - CHEST / TRICEPS
2 x 8 - Incline BB Bench Press
3 x 8 - Flat DB Bench Press
3 x 10 - Incline DB Flyes
2 x 10 - Dips
3 x 10 - Standing BB OH Tricep Extentions
3 x 10 - Skullcrushers
4 x 10 - Standing Calf Press
pwo 30 minute low impact Cardio
Friday - BACK / BICEPS
3 x 8 - Seated Rows
3 x 8 - Lat pulldowns (close grip)
3 x 8 - Bent Over DB Rows
3 x 10 - Concentration Curls
3 x 10 - EZ Preacher Curls
2 x 10 - Standing EB Curls
Saturday - LEGS / ABS / TRAPS / SHOULDERS / CARDIO
3 x 8 - BB Squats
3 x 10 (each leg) - Lunges
3 x 8 - BB Dead Lifts
4 x 8 - DB Shrugs
3 x 10 - DB Arnold shoulder presses
4 x 12 - Ab machine or ball
pwo 30 minute low impact Cardio
WEEK 3
Sunday - CHEST / TRICEPS
2 x 8 - BB Flat Bench Press
3 x 8 - DB Incline Bench Press
3 x 10 - Cable Flyes
3 x 10 - Tricep Push downs
3 x 10 - (easy bar) Laying tricep extensions
Monday - BACK / BICEPS
3 x 8 - Seated Rows
3 x 8 - Lat Pulldowns (wide grip)
3 x 10 - Front Pullups
3 x 10 - DB Curls
3 x 10 - EB Preacher Curls
2 x 10 - Hammer Curls
Tuesday - 100% REST
Zzzzzzz...
Wednesday - LEGS / ABS / TRAPS / SHOULDERS / CARDIO
3 x 8 - BB Squats
3 x 10 (each leg) - Lunges
3 x 8 - Leg Extensions
4 x 8 - BB Shrugs
3 x 8 - DB Arnold Shoulder presses
4 x 12 - Ab machine or ball
pwo 30 minute low impact Cardio
Thursday - CHEST / TRICEPS
2 x 10 - Incline BB Bench Press
3 x 10 - Flat DB Bench Press
3 x 10 - Incline DB Flyes
2 x 10 - Dips
3 x 8 - Standing BB OH Tricep Extentions
3 x 8 - Skullcrushers
pwo 30 minute low impact Cardio
Friday - BACK / BICEPS
3 x 10 - Seated Rows
3 x 10 - Lat pulldowns (close grip)
3 x 8 - Bent Over DB Rows
3 x 8 - Concentration Curls
3 x 8 - EZ Preacher Curls
2 x 10 - Standing EB Curls
Saturday - LEGS / ABS / TRAPS / SHOULDERS / CARDIO
3 x 10 - BB Squats
3 x 10 (each leg) - Lunges
3 x 10 - BB Dead Lifts
4 x 8 - DB Shrugs
3 x 10 - DB Arnold shoulder presses
4 x 12 - Ab machine or ball
pwo 30 minute low impact Cardio
WEEK 4
Sunday - CHEST / TRICEPS
2 x 6 - BB Flat Bench Press
3 x 6 - DB Incline Bench Press
3 x 10 - Cable Flyes
3 x 12 - Tricep Push downs
3 x 12 - (easy bar) Laying tricep extensions
4 x 12 - Seated Calf Raises
Monday - BACK / BICEPS
3 x 6 - Seated Rows
3 x 6 - Lat Pulldowns (wide grip)
3 x 10 - Front Pullups
3 x 12 - DB Curls
3 x 12 - EB Preacher Curls
2 x 10 - Hammer Curls
Tuesday - 100% REST
Zzzzzzz...
Wednesday - LEGS / ABS / TRAPS / SHOULDERS / CARDIO
3 x 6 - BB Squats
3 x 10 (each leg) - Lunges
3 x 6 - Leg Extensions
4 x 8 - BB Shrugs
3 x 8 - DB Arnold Shoulder presses
4 x 12 - Ab machine or ball
pwo 30 minute low impact Cardio
Thursday - CHEST / TRICEPS
2 x 12 - Incline BB Bench Press
3 x 12 - Flat DB Bench Press
3 x 10 - Incline DB Flyes
2 x 10 - Dips
3 x 6 - Standing BB OH Tricep Extentions
3 x 6 - Skullcrushers
4 x 6 - Standing Calf Press
pwo 30 minute low impact Cardio
Friday - BACK / BICEPS
3 x 12 - Seated Rows
3 x 12 - Lat pulldowns (close grip)
3 x 8 - Bent Over DB Rows
3 x 6 - Concentration Curls
3 x 6 - EZ Preacher Curls
2 x 10 - Standing EB Curls
Saturday - LEGS / ABS / TRAPS / SHOULDERS / CARDIO
3 x 12 - BB Squats
3 x 10 (each leg) - Lunges
3 x 12 - BB Dead Lifts
4 x 8 - DB Shrugs
3 x 10 - DB Arnold shoulder presses
4 x 12 - Ab machine or ball
pwo 30 minute low impact Cardio
WEEK 5
Sunday - CHEST / TRICEPS
2 x 8 - BB Flat Bench Press
3 x 8 - DB Incline Bench Press
3 x 10 - Cable Flyes
3 x 10 - Tricep Push downs
3 x 10 - (easy bar) Laying tricep extensions
Monday - BACK / BICEPS
3 x 8 - Seated Rows
3 x 8 - Lat Pulldowns (wide grip)
3 x 10 - Front Pullups
3 x 10 - DB Curls
3 x 10 - EB Preacher Curls
2 x 10 - Hammer Curls
Tuesday - 100% REST
Zzzzzzz...
Wednesday - LEGS / ABS / TRAPS / SHOULDERS / CARDIO
3 x 8 - BB Squats
3 x 10 (each leg) - Lunges
3 x 8 - Leg Extensions
4 x 8 - BB Shrugs
3 x 8 - DB Arnold Shoulder presses
4 x 12 - Ab machine or ball
pwo 30 minute low impact Cardio
Thursday - CHEST / TRICEPS
2 x 10 - Incline BB Bench Press
3 x 10 - Flat DB Bench Press
3 x 10 - Incline DB Flyes
2 x 10 - Dips
3 x 8 - Standing BB OH Tricep Extentions
3 x 8 - Skullcrushers
pwo 30 minute low impact Cardio
Friday - BACK / BICEPS
3 x 10 - Seated Rows
3 x 10 - Lat pulldowns (close grip)
3 x 8 - Bent Over DB Rows
3 x 8 - Concentration Curls
3 x 8 - EZ Preacher Curls
2 x 10 - Standing EB Curls
Saturday - LEGS / ABS / TRAPS / SHOULDERS / CARDIO
3 x 10 - BB Squats
3 x 10 (each leg) - Lunges
3 x 10 - BB Dead Lifts
4 x 8 - DB Shrugs
3 x 10 - DB Arnold shoulder presses
4 x 12 - Ab machine or ball
pwo 30 minute low impact Cardio
WEEK 7
Sunday - CHEST / TRICEPS
2 x 10 - BB Flat Bench Press
3 x 10 - DB Incline Bench Press
3 x 10 - Cable Flyes
3 x 8 - Tricep Push downs
3 x 8 - (easy bar) Laying tricep extensions
4 x 12 - Seated Calf Raises
Monday - BACK / BICEPS
3 x 10 - Seated Rows
3 x 10 - Lat Pulldowns (wide grip)
3 x 10 - Front Pullups
3 x 8 - DB Curls
3 x 8 - EB Preacher Curls
2 x 10 - Hammer Curls
Tuesday - 100% REST
Zzzzzzz...
Wednesday - LEGS / ABS / TRAPS / SHOULDERS / CARDIO
3 x 10 - BB Squats
3 x 10 (each leg) - Lunges
3 x 10 - Leg Extensions
4 x 8 - BB Shrugs
3 x 8 - DB Arnold Shoulder presses
4 x 12 - Ab machine or ball
pwo 30 minute low impact Cardio
Thursday - CHEST / TRICEPS
2 x 8 - Incline BB Bench Press
3 x 8 - Flat DB Bench Press
3 x 10 - Incline DB Flyes
2 x 10 - Dips
3 x 10 - Standing BB OH Tricep Extentions
3 x 10 - Skullcrushers
4 x 10 - Standing Calf Press
pwo 30 minute low impact Cardio
Friday - BACK / BICEPS
3 x 8 - Seated Rows
3 x 8 - Lat pulldowns (close grip)
3 x 8 - Bent Over DB Rows
3 x 10 - Concentration Curls
3 x 10 - EZ Preacher Curls
2 x 10 - Standing EB Curls
Saturday - LEGS / ABS / TRAPS / SHOULDERS / CARDIO
3 x 8 - BB Squats
3 x 10 (each leg) - Lunges
3 x 8 - BB Dead Lifts
4 x 8 - DB Shrugs
3 x 10 - DB Arnold shoulder presses
4 x 12 - Ab machine or ball
pwo 30 minute low impact Cardio
----
At that point your at week 1 again.
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