Markio
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Hello all,
I have spent literally hours looking through everybodys ideas, and now I am so confused it's un-true! Basically I believe that maybe my current routine is too much, esp arms so I'm looking to go lower in volume, and to keep it very simple.
heres what I have finaly come up with;
Mon: Back/Traps/Shoulders
Tue: Chest/Bi/Tri
Wed: off
Thr: Back/Traps/Shoulders
Fri: Chest/Bi/Tri
Sat; Legs/Forearms/Abs
Sunff
Back/Traps/Shulders same both days:
3x8 Deadlifts
3x8 Rows
3x8 Shrugs
3x8 Arnolds
Tues: Chest/Bi/Tri
3x8 Flat Bench
3x8 Flat Flys
3x8 Hammers > superset with
3x8 push downs
Fri;
3x8 Neutral DB Press
3x8 Incline flys
3x8 barbell curl > superset with
3x8 french press
Legs: I train from home so i don't really have the equipment to do legs properly, so I do 5 set of as many leg extensions as I can.
In short the idea is to go from doing between 17-20 sets everyother day on a three day split; to doing around 12 sets - I have been doing that style of training for over a year. Going to eat just above maintenance, as I hate gaining fat and would rather gain slowly.
Any suggestions and constructive criticism greatly appreciated!
Cheers all
m
I have spent literally hours looking through everybodys ideas, and now I am so confused it's un-true! Basically I believe that maybe my current routine is too much, esp arms so I'm looking to go lower in volume, and to keep it very simple.
heres what I have finaly come up with;
Mon: Back/Traps/Shoulders
Tue: Chest/Bi/Tri
Wed: off
Thr: Back/Traps/Shoulders
Fri: Chest/Bi/Tri
Sat; Legs/Forearms/Abs
Sunff
Back/Traps/Shulders same both days:
3x8 Deadlifts
3x8 Rows
3x8 Shrugs
3x8 Arnolds
Tues: Chest/Bi/Tri
3x8 Flat Bench
3x8 Flat Flys
3x8 Hammers > superset with
3x8 push downs
Fri;
3x8 Neutral DB Press
3x8 Incline flys
3x8 barbell curl > superset with
3x8 french press
Legs: I train from home so i don't really have the equipment to do legs properly, so I do 5 set of as many leg extensions as I can.
In short the idea is to go from doing between 17-20 sets everyother day on a three day split; to doing around 12 sets - I have been doing that style of training for over a year. Going to eat just above maintenance, as I hate gaining fat and would rather gain slowly.
Any suggestions and constructive criticism greatly appreciated!
Cheers all
m