Pirate
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Hey, I want to know what you guys think of my training program. Ive been lifting for about 4 years. Im 18 (definitly not an expert yet). I weight 180 lbs. Im 6'. I have a 15% BF. I eat about 200 - 250g's of protien daily. Don't take any suppliments at this time. My routine goes as follows:
MONDAY(chest)
Flat BB Bench(4 sets)
12 reps - 135 lbs
10 reps - 205 lbs
8 reps - 225 lbs
6 reps - 235 lbs
Incline DB bench(4 sets)
12 reps - 60 lbs
10 reps - 70 lbs
8 reps - 80 lbs
6 reps - 90 (VERY VERY HARD)
Pec dec Flys (4 sets)
12 - 100
10 - 120
8 - 130
6 - 140
Dips - 4 sets of 15
TUESDAY(biceps)
Seated Incline DB Curls(4 sets)
12 - 40
10 - 45
8 - 50
6 - 55
Standing EZ Bar curls(4 sets - back up against wall)
12 - 60
10 - 70
8 - 80
6 - 90
Seated BB wrist curls(4 sets of 30 reps)
30 - 70
30 - 70
30 - 70
30 - 70
Hammer DB curls (4 sets) (IM HURTIN AT THIS POINT!!)
12 - 20
10 - 25
8 - 30
*BURNOUT* Lift 20's to failer
WEDNESDAY(Shoulders)(ALTERNATE 2 DIFFERENT LIFTS)
WEEK 1
Seated millatary Press(4 sets)
12 - 135
10 - 140
8 - 150
6 - 155
Standing Front Raises(4 sets)
12 - 15
10 - 20
8 - 25
6 - 30
Bent over side raises(4 sets)
12 - 20
10 - 25
8 - 30
6 - 35
Up-right rows(4 sets)
12 - 70
10 - 80
8 - 90
6 - 100
WEEK 2(shoulders)
Seated DB shoulder presses
12 - 45
10 - 55
8 - 65
6 - 80
Standing Side Raises
12 - 10
10 - 15
8 - 20
6 - 25
Shrugs
12 - 65
10 - 75
8 - 85
6 - 95
UP-Right Rows
12 - 70
10 - 80
8 - 90
6 - 100
THURSDAY(Tri's)
Incline BB Bench
12 - 135
10 - 155
8 - 185
6 - 205
French Presses
12 - 60
10 - 70
8 - 80
6 - 90
Machine Press
NOT SURE ON WEIGHT
Pulldowns
12 - 125
10 - 135
8 - 145
6 - 155
FRIDAY(back)
Deadlifts
12 - 135
10 - 225
8 - 295
6 - 305
Pull-ups
4 sets of 15
Seated "V" grip pulldows
Weight not known
Sorry dont know the name to my next exercise but its the thing where you sit and pull the "V" towards your lower chest.
Weight not known
SATURDAY(LEGS)
Squats
12 - 135
10 - 225
8 - 315
6 - 355
Leg extentions
Leg curls
Calf Presses
___________________
Well, there you have it, any comments would be appreciated, THANKS GUYS!!
- Pirate
MONDAY(chest)
Flat BB Bench(4 sets)
12 reps - 135 lbs
10 reps - 205 lbs
8 reps - 225 lbs
6 reps - 235 lbs
Incline DB bench(4 sets)
12 reps - 60 lbs
10 reps - 70 lbs
8 reps - 80 lbs
6 reps - 90 (VERY VERY HARD)
Pec dec Flys (4 sets)
12 - 100
10 - 120
8 - 130
6 - 140
Dips - 4 sets of 15
TUESDAY(biceps)
Seated Incline DB Curls(4 sets)
12 - 40
10 - 45
8 - 50
6 - 55
Standing EZ Bar curls(4 sets - back up against wall)
12 - 60
10 - 70
8 - 80
6 - 90
Seated BB wrist curls(4 sets of 30 reps)
30 - 70
30 - 70
30 - 70
30 - 70
Hammer DB curls (4 sets) (IM HURTIN AT THIS POINT!!)
12 - 20
10 - 25
8 - 30
*BURNOUT* Lift 20's to failer
WEDNESDAY(Shoulders)(ALTERNATE 2 DIFFERENT LIFTS)
WEEK 1
Seated millatary Press(4 sets)
12 - 135
10 - 140
8 - 150
6 - 155
Standing Front Raises(4 sets)
12 - 15
10 - 20
8 - 25
6 - 30
Bent over side raises(4 sets)
12 - 20
10 - 25
8 - 30
6 - 35
Up-right rows(4 sets)
12 - 70
10 - 80
8 - 90
6 - 100
WEEK 2(shoulders)
Seated DB shoulder presses
12 - 45
10 - 55
8 - 65
6 - 80
Standing Side Raises
12 - 10
10 - 15
8 - 20
6 - 25
Shrugs
12 - 65
10 - 75
8 - 85
6 - 95
UP-Right Rows
12 - 70
10 - 80
8 - 90
6 - 100
THURSDAY(Tri's)
Incline BB Bench
12 - 135
10 - 155
8 - 185
6 - 205
French Presses
12 - 60
10 - 70
8 - 80
6 - 90
Machine Press
NOT SURE ON WEIGHT
Pulldowns
12 - 125
10 - 135
8 - 145
6 - 155
FRIDAY(back)
Deadlifts
12 - 135
10 - 225
8 - 295
6 - 305
Pull-ups
4 sets of 15
Seated "V" grip pulldows
Weight not known
Sorry dont know the name to my next exercise but its the thing where you sit and pull the "V" towards your lower chest.
Weight not known
SATURDAY(LEGS)
Squats
12 - 135
10 - 225
8 - 315
6 - 355
Leg extentions
Leg curls
Calf Presses
___________________
Well, there you have it, any comments would be appreciated, THANKS GUYS!!
- Pirate