AdamSweeting
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Hi my name is Adam and i would really appreciate a bit of advice. I currently go to the gym 6 day a week for 3 hours a day and do the same work out every day! I have got to point now where i realise if i do not design or get someone to help me design a decent split programme then i will never reach my potential. This is my training schedule at present, I do this six daya week!
Chest:
5 sets of 10 bb bench press
3 sets of 10 db press on each 6 inclines on the bench
3 sets of 10 db fly
3 sets of 10 machine chest press
3 sets of 10 machine pec fly
Biceps;
3 sets of 10 preachers curls
3 sets of 10 machine bicep curls
3 sets of 10 cable bicep curls
3 sets of 10 of each 2kg incument starting at 18kg and going down to 8kg on DB
Tri's
3 sets of 10 cables pull down with staight bar
3 sets of 10 rope pull down
3 sets of 10 dips
3 sets of ten tricep machine
Shoulders.
I just do 3 sets of 10 of seated vertical db.
Back
3 sets of 10 seated row
3 sets of 10 pull down machine.
I also do 3 sets of ten pull ups and then run 5k.
I know this is excessive and i am not giving my muscles to rest and reginerate! Does anyone know a really decent 5-6 day workout schedule. I like to concentrate on chest and arms but fully understand i need to work everything else.
Any suggested schedules are website would be greatly appreciated.
Thanks in advance.
Adam
Chest:
5 sets of 10 bb bench press
3 sets of 10 db press on each 6 inclines on the bench
3 sets of 10 db fly
3 sets of 10 machine chest press
3 sets of 10 machine pec fly
Biceps;
3 sets of 10 preachers curls
3 sets of 10 machine bicep curls
3 sets of 10 cable bicep curls
3 sets of 10 of each 2kg incument starting at 18kg and going down to 8kg on DB
Tri's
3 sets of 10 cables pull down with staight bar
3 sets of 10 rope pull down
3 sets of 10 dips
3 sets of ten tricep machine
Shoulders.
I just do 3 sets of 10 of seated vertical db.
Back
3 sets of 10 seated row
3 sets of 10 pull down machine.
I also do 3 sets of ten pull ups and then run 5k.
I know this is excessive and i am not giving my muscles to rest and reginerate! Does anyone know a really decent 5-6 day workout schedule. I like to concentrate on chest and arms but fully understand i need to work everything else.
Any suggested schedules are website would be greatly appreciated.
Thanks in advance.
Adam