glaze1353
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Monday - Back
Wide Grip Lat Pulldown - 4 x 6
Close Grip Lat Pulldown - 3 x 8
T - Bar Rows - 3 x 8,8,6
Deadlifts - 3 x 12
Tuesday - Shoulders + Traps
DB OverHead Press - 4 x 12, 10, 8, 6
Seated BB Military Press - 4 x 6
{---------------------------}
Lat Raises
/Superset\ - 3 x 10
Front Raises
{---------------------------}
Incline rear delt raises - 3 x 8
DB Shrugs - 2 x 10
Upright Rows - 2 x 10
Wednesday - Legs
BB Squats - 5 x 6,6,6,6,1
Leg Extension - 4 x 12
Seated Leg Curls - 3 x 12,8,8
Lying Leg Curls - 3 x 8
Donkey Calf Raises - 3 x 12, 10, 10
Standing Calf Raises - 4 x 15,12,12,10
Thursday - Chest
BB Bench Press - 4 x 6
Incline DB Press - 3 x 10
Flat DB Flyes - 3 x 10
Weighted Dips - 2 x 8
Friday - Arms
Barbell cheat-curls - 2 sets, 8 to 12 reps
Incline dumbbell curls - 3 sets of 8 to 12 reps
Concentration curls - 2 sets of 8 to 12 reps
Close-grip barbell presses - 3 sets of 8 to 12 reps
Weighted dips - 3 sets of 8 to 10
W underhand grip cable press-downs - 3 sets of 8 to 10 reps
Barbell reverse curls - 3 sets of 8 to 12 reps
Barbell wrist curls - 3 sets of 8 to 12
Saturday - off
Sunday - off
I'm currently bulking but i am kind of trying to still stay as lean as possible. So give feed back on this split and if you are going to criticize then pleases give a reason why and an alternitve of what i should do.
I will greatly appreciate all your help.
Wide Grip Lat Pulldown - 4 x 6
Close Grip Lat Pulldown - 3 x 8
T - Bar Rows - 3 x 8,8,6
Deadlifts - 3 x 12
Tuesday - Shoulders + Traps
DB OverHead Press - 4 x 12, 10, 8, 6
Seated BB Military Press - 4 x 6
{---------------------------}
Lat Raises
/Superset\ - 3 x 10
Front Raises
{---------------------------}
Incline rear delt raises - 3 x 8
DB Shrugs - 2 x 10
Upright Rows - 2 x 10
Wednesday - Legs
BB Squats - 5 x 6,6,6,6,1
Leg Extension - 4 x 12
Seated Leg Curls - 3 x 12,8,8
Lying Leg Curls - 3 x 8
Donkey Calf Raises - 3 x 12, 10, 10
Standing Calf Raises - 4 x 15,12,12,10
Thursday - Chest
BB Bench Press - 4 x 6
Incline DB Press - 3 x 10
Flat DB Flyes - 3 x 10
Weighted Dips - 2 x 8
Friday - Arms
Barbell cheat-curls - 2 sets, 8 to 12 reps
Incline dumbbell curls - 3 sets of 8 to 12 reps
Concentration curls - 2 sets of 8 to 12 reps
Close-grip barbell presses - 3 sets of 8 to 12 reps
Weighted dips - 3 sets of 8 to 10
W underhand grip cable press-downs - 3 sets of 8 to 10 reps
Barbell reverse curls - 3 sets of 8 to 12 reps
Barbell wrist curls - 3 sets of 8 to 12
Saturday - off
Sunday - off
I'm currently bulking but i am kind of trying to still stay as lean as possible. So give feed back on this split and if you are going to criticize then pleases give a reason why and an alternitve of what i should do.
I will greatly appreciate all your help.