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Flex55
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I am starting the following workout next week but want to make sure I am not under or over training my body. I will perform two sets per bodypart (1st set 8-10 reps, 2nd set 6-8 reps) with an additional warm-up set for major muscles (chest, back and legs). I also plan on resting two days between each workout.
Let me know what you think?
Day One: Pull
Back (Lats)
· Close Grip Pulldown
· Front Pulldown (alternate weekly)
Deltoid (Side)
· Lateral Raise
· Upright Row (alternate weekly)
Back (General)
· Bent-over Row
Trapezius (Upper)
· Shrug
Deltoid (Rear)
· Rear Lateral Raise
Biceps
· Curl
Brachialis
· Concentration Curl
· Preacher Curl (alternate weekly)
Brachioradialis
· Reverse Curl
· Hammer Curl
Day Two: Push
Chest (General)
· Bench Press
· Decline Bench Press (alternate weekly)
Chest (Upper)
· Incline Bench Press
Chest (General)
· Fly
· Pullover (alternate weekly)
Deltoid (Front)
· Arnold Press
· Shoulder Press (alternate weekly)
Triceps
· Close Grip Bench Press
· Lying Triceps Extension (alternate weekly)
Triceps
· One Arm Pushdown
· Kickback (alternate weekly)
Wrist Flexors
· Wrist Curl
Wrist Extensors
· Reverse Wrist Curl
Day Three: Legs
Quadriceps
· Squat
Quadriceps
· Lunge
· Hack Squat (alternate weekly)
Hamstrings
· Straight-leg Deadlift
Hamstrings
· on Leg Extension Machine
Hip Adductors
Hip Abductors
Calves (General)
· 45° Calf Raise
· Standing Calf Raise (alternate weekly)
Hip Flexors
· Leg Raise
Calves (Soleus)
· Seated Calf Raise
Tibialis Anterior
Abdominal
Obliques
Let me know what you think?
Day One: Pull
Back (Lats)
· Close Grip Pulldown
· Front Pulldown (alternate weekly)
Deltoid (Side)
· Lateral Raise
· Upright Row (alternate weekly)
Back (General)
· Bent-over Row
Trapezius (Upper)
· Shrug
Deltoid (Rear)
· Rear Lateral Raise
Biceps
· Curl
Brachialis
· Concentration Curl
· Preacher Curl (alternate weekly)
Brachioradialis
· Reverse Curl
· Hammer Curl
Day Two: Push
Chest (General)
· Bench Press
· Decline Bench Press (alternate weekly)
Chest (Upper)
· Incline Bench Press
Chest (General)
· Fly
· Pullover (alternate weekly)
Deltoid (Front)
· Arnold Press
· Shoulder Press (alternate weekly)
Triceps
· Close Grip Bench Press
· Lying Triceps Extension (alternate weekly)
Triceps
· One Arm Pushdown
· Kickback (alternate weekly)
Wrist Flexors
· Wrist Curl
Wrist Extensors
· Reverse Wrist Curl
Day Three: Legs
Quadriceps
· Squat
Quadriceps
· Lunge
· Hack Squat (alternate weekly)
Hamstrings
· Straight-leg Deadlift
Hamstrings
· on Leg Extension Machine
Hip Adductors
Hip Abductors
Calves (General)
· 45° Calf Raise
· Standing Calf Raise (alternate weekly)
Hip Flexors
· Leg Raise
Calves (Soleus)
· Seated Calf Raise
Tibialis Anterior
Abdominal
Obliques