My new split based on IA and DC's concepts
Mon.
-Back
-Deadlifts: warm up 2-3 sets, 2 working 10-15rps
-Standing Horizontal press down (I don't know the name for this exercise): warm up 2-3 sets, 2 working 10-15rps
-Bi
- Flat bar curl or rope curl (alt. each wk): warm up 1-2 sets, 2 working 10-15rps
-Traps
-Flat bar shrug or behind the back shrug (alt. each wk): warm up 1-2 sets, 2 working 10-15rps
Tue
-45 aerobic cardio
Wed.
-Chest
- DB bench: warm up 2-3 sets, 2 working sets 10-15rps
- Inc press: warm up 2-3 sets, 2 working sets 10-15rps
(alternating which is first each week)
-Tri
-Skull Crushers or rope tri ext. (alt each wk): 1-2 warm up, 2 working 10-15rps
-Shoulders
-Sh. Press or flys (alt each wk): 1-2 warm up, 2 working 10-15rps
Thurs.
-45min aerobic cardio w/ abs
Fri.
-Legs
-Squats: warm up 2-3 sets, 2 working 15-20rps
-Leg ext or leg press(alternating each wk): 1-2 warm up, 2 working 10-15rps
-SLDL's or leg curl(alt. each wk): 1-2 warm up, 2 working 10-15rps
Sat.
-off
Sun.
-45min. aerobic cardio w/ abs
Protein intake will be upped to as close to 2gm/lb as I can afford
Thoughts, comments, critiques?
cookmic5
Mon.
-Back
-Deadlifts: warm up 2-3 sets, 2 working 10-15rps
-Standing Horizontal press down (I don't know the name for this exercise): warm up 2-3 sets, 2 working 10-15rps
-Bi
- Flat bar curl or rope curl (alt. each wk): warm up 1-2 sets, 2 working 10-15rps
-Traps
-Flat bar shrug or behind the back shrug (alt. each wk): warm up 1-2 sets, 2 working 10-15rps
Tue
-45 aerobic cardio
Wed.
-Chest
- DB bench: warm up 2-3 sets, 2 working sets 10-15rps
- Inc press: warm up 2-3 sets, 2 working sets 10-15rps
(alternating which is first each week)
-Tri
-Skull Crushers or rope tri ext. (alt each wk): 1-2 warm up, 2 working 10-15rps
-Shoulders
-Sh. Press or flys (alt each wk): 1-2 warm up, 2 working 10-15rps
Thurs.
-45min aerobic cardio w/ abs
Fri.
-Legs
-Squats: warm up 2-3 sets, 2 working 15-20rps
-Leg ext or leg press(alternating each wk): 1-2 warm up, 2 working 10-15rps
-SLDL's or leg curl(alt. each wk): 1-2 warm up, 2 working 10-15rps
Sat.
-off
Sun.
-45min. aerobic cardio w/ abs
Protein intake will be upped to as close to 2gm/lb as I can afford
Thoughts, comments, critiques?
cookmic5