Hey all! this forum has been awesome so far and I was wondering whether anyone could give me some training advice?
Monday: shoulders:
lateral raise 1 set 8-15 reps
Smith machine press 1 set 6-10 reps
Frontal raise 1 set 8-15 reps
Arnold press 1 set 8-15 reps
Tuesday: Triceps,abs
Skull crushers 1 set 8-15 reps
Straight bar push downs 2 sets 1 set 8-15 reps, 1 set 3-8 reps
Close grip press ups
Crunches 1 set of 40
air cycling 1 set to failure
Thursday: Back,Biceps
Preacher curls 2 set of 8-15 reps
Standing or seated alternation curls 1 set of 8-15 reps
Reverse dumbell curls 1 set of 8-15 reps
1 arm dumbell rows 1 set of 8-15 reps
assisted pull ups 1 set of 8-15 reps
Deadlift 1 set of 8-15 reps
Friday:Chest,
Barbell flat press 1 set 3-8 reps
Barbell incline press 1 set 3-8 reps
Incline flies 1 set 8-12 reps
Dumbell pullovers 1 set of 8-12 reps
Anyone have any suggestions for possible improvements?
Monday: shoulders:
lateral raise 1 set 8-15 reps
Smith machine press 1 set 6-10 reps
Frontal raise 1 set 8-15 reps
Arnold press 1 set 8-15 reps
Tuesday: Triceps,abs
Skull crushers 1 set 8-15 reps
Straight bar push downs 2 sets 1 set 8-15 reps, 1 set 3-8 reps
Close grip press ups
Crunches 1 set of 40
air cycling 1 set to failure
Thursday: Back,Biceps
Preacher curls 2 set of 8-15 reps
Standing or seated alternation curls 1 set of 8-15 reps
Reverse dumbell curls 1 set of 8-15 reps
1 arm dumbell rows 1 set of 8-15 reps
assisted pull ups 1 set of 8-15 reps
Deadlift 1 set of 8-15 reps
Friday:Chest,
Barbell flat press 1 set 3-8 reps
Barbell incline press 1 set 3-8 reps
Incline flies 1 set 8-12 reps
Dumbell pullovers 1 set of 8-12 reps
Anyone have any suggestions for possible improvements?