What did you train for the 5 days u went and what are all these ph's and other jargon i dont understand lol
mondays
wide grip pull ups 3*8
Narrowgrip pull ups 3*8
Lat pull downs primid 1*10 1*8 1* 6
close grip pull downs 3* 10
one arm lat pulls 3*10
Bent over rows 3*10
Close and wide grip cable pulls 3*10 for each
Tuesday
Bd press 4* 8
Arnold press 3*8
Front bd raise 4*10
Seated side db lat raise 4*10
Cable crossover rear delts superseted with bend over rear delt raise 3*8to 10
Upright rows 3*10 do not like these
db shrugs 4*15
Bb behind shrugs 3*8
Abs cicuit
wednes
bd incline press 3*10
Bb incline flat and decline primad sets 4x
db flys
Db pull overs 3 sets 8
Thurs
wide grip curls 4*10
Narrow grip 4*8
Bd alt curls 3*10
Skull crushes 3*8
Cable rope pull over head cable pull downs abd reverse grip tri pull downs . obe after the other for 3 sets of 10
Finish with wieghted dips 3 or four sets aiming for 8
friday
Ab circuit big swim
cardio now is done monday eve 45 min. circuit training tuesday 45 min swim fri and sunday.
Thats it though i now have to start training legs on friday as i look daft.
Almost for got i cycle 5 miles first thing and mid afternnoon .
Like i said before am but a newbie and am sure this routine will be pulled apart by someone. the only difference between when i first started i did cardio onto of each days wiegth training