Tips??

  1. Tips??


    Monday- Arnolds 4x8
    Machine press 4x8
    Smith press 3x10
    Side dumbbell raises 3x10
    Standby side raises 3x10
    Front plate raises 3x10
    Up right rows 3x10
    Easy bar pushes 3x10
    Light close grips 3x10
    Triceps- 3x10
    Abs /cardio
    Tuesday- wide lat 3x8
    Close lat 3x8
    Row machine 4x8
    Dumbbell rows 3x8
    Smith pulls/lat pull ups
    Bicep 2x10 or 3x8 light
    Abs/cardio
    Wednesday- Abs
    Cardio
    Thursday-Flat bench/smith machine burnout
    Dumbbell bench 4x6or 8
    Incline and Decline
    Bicep circuit
    Abs/cardio
    Friday- legs
    Squat
    Straight leg dead lift
    Leg press
    Leg curls / leg extensions
    Abs /cardio


    i dont list all sets becaue i am constantly chaning my sets up every couple weeks.... i take fish oil. gold whey standard protein,multi vitamin, no explode, glutamine, creatine mono, i am not into test boosters or pro hormones jsut because i cant trust them 100 percent just me..but id like any tips people have about supps or workout...thanks


  2. no deads? way too much delt workouts (3 heads only), and only one tricep exercise (3 heads). also, i would sub decline bench for chest dips, but that's just me.

  3. i also will do dips often just not listed becaue i do them alot anyways...and 3 heads?? wat the hell is that haha
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  4. Quote Originally Posted by at1010 View Post
    i also will do dips often just not listed becaue i do them alot anyways...and 3 heads?? wat the hell is that haha
    There are three heads of your shoulders...
    Anterior, posterior, medial
    SFW and GFH

  5. as there are three heads to the triceps throw some weighted dips and some skull crushers in there to really work those tri's they are the main mass muscle of the arm if you want big arms hit triceps hard!

  6. oo thanks guys i knew that i just never really hear them refered to in an specific way...and where it says tri or bis up on my list i do several bi and tri excersise such as skull crushers dips, kickbacks, push down v and wide bar....so i do mix it up thanks

  7. i would also add, to try benching off of the smith machine, it works your smaller muscles in your chest as well, because it is your body keeping the bar steady and not the machine. try regular bench press or even dumbbell pressing. or switch between those and smith press on lifting days.. just a thought

  8. Quote Originally Posted by at1010 View Post
    i also will do dips often just not listed becaue i do them alot anyways...and 3 heads?? wat the hell is that haha
    basically, you only need one exercise per part of the muscle. so front delts would get one exercise, mid delts another, and rear delts the last. but one workout for the tricep won't hit the other 2 heads. in essence, your delt workout is too much, and your tricep exercise is too little.

  9. ok thanks for the tips guys and i do mix up my benching every couple weeks between the smith and db or just free weight
  

  
 

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