Davidlee
Guest
Mon
Chest: Three sets of dumbbell flys, 5-8 reps per set with 2-3min between sets. Three sets of dumbbell press, 5-8 reps per set with 2-3min between sets. Three sets of incline press, 5-8 reps per set with 2-3min between sets. Three sets of incline dumbbell flys, 5-8 reps per set with 2-3 min between sets.
Tue
Back: Six sets of overhand wide grip pullups (pull-ups) holding dumbbell between your thighs, 5-8 reps, with 3min rest between sets. Six sets of dumbbell rows, 5-8 reps per set with 3min rest between sets.
Wed
Legs: Three sets of lunges, 5-8 reps, with 2-3 min rest between sets. Three sets of skateboard squats, 5-8 reps, with 2-3min between sets. Three sets of good mornings, 5-8 reps, with 2-3 min rest between sets. Three sets of single leg calf raises, 5-8 reps, with 2-3 min rest between sets. . Three sets of leg extensions, 5-8 reps, with 2-3 min rest between sets. .
Thu
Shoulders: 3 sets of alternate shoulder press, 5-8 reps per set with 60s rest between sets. 3 sets of side raises, 5-8 reps per set with 60s rest between sets. 3 sets of front raises, 5-8 reps per set with 60s rest between sets. 3 sets of reverse flys, 5-8 reps per set with 60s rest between sets. 3 sets of vertical rows, 5-8 reps per set with 60s rest between sets.
Fri
Arms: Biceps: 3 sets dumbbell curl using forced negatives, 5-8 reps per set with 60s rest between sets. 3 sets of twenty-ones with barbell, 5-8 reps per set with 60s rest between sets. 3 sets of reverse grip barbell curls, 5-8 reps per set with 60s rest between sets. Triceps: 3 sets of skull crushers, 5-8 reps per set with 60s rest between sets. 3 sets of narrow grip bench press, 5-8 reps per set with 60s rest between sets. 3 sets of dumbbell kick backs, 5-8 reps per set with 60s rest between sets.
This is the exercise I follow. It doesn't 'wear' me out.. Is it possible I do it 2 times a day or is that over working? any suggestions or changes I need to make?
Chest: Three sets of dumbbell flys, 5-8 reps per set with 2-3min between sets. Three sets of dumbbell press, 5-8 reps per set with 2-3min between sets. Three sets of incline press, 5-8 reps per set with 2-3min between sets. Three sets of incline dumbbell flys, 5-8 reps per set with 2-3 min between sets.
Tue
Back: Six sets of overhand wide grip pullups (pull-ups) holding dumbbell between your thighs, 5-8 reps, with 3min rest between sets. Six sets of dumbbell rows, 5-8 reps per set with 3min rest between sets.
Wed
Legs: Three sets of lunges, 5-8 reps, with 2-3 min rest between sets. Three sets of skateboard squats, 5-8 reps, with 2-3min between sets. Three sets of good mornings, 5-8 reps, with 2-3 min rest between sets. Three sets of single leg calf raises, 5-8 reps, with 2-3 min rest between sets. . Three sets of leg extensions, 5-8 reps, with 2-3 min rest between sets. .
Thu
Shoulders: 3 sets of alternate shoulder press, 5-8 reps per set with 60s rest between sets. 3 sets of side raises, 5-8 reps per set with 60s rest between sets. 3 sets of front raises, 5-8 reps per set with 60s rest between sets. 3 sets of reverse flys, 5-8 reps per set with 60s rest between sets. 3 sets of vertical rows, 5-8 reps per set with 60s rest between sets.
Fri
Arms: Biceps: 3 sets dumbbell curl using forced negatives, 5-8 reps per set with 60s rest between sets. 3 sets of twenty-ones with barbell, 5-8 reps per set with 60s rest between sets. 3 sets of reverse grip barbell curls, 5-8 reps per set with 60s rest between sets. Triceps: 3 sets of skull crushers, 5-8 reps per set with 60s rest between sets. 3 sets of narrow grip bench press, 5-8 reps per set with 60s rest between sets. 3 sets of dumbbell kick backs, 5-8 reps per set with 60s rest between sets.
This is the exercise I follow. It doesn't 'wear' me out.. Is it possible I do it 2 times a day or is that over working? any suggestions or changes I need to make?