dcf143
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I'm on cycle now. The goal is o increase mass, but also tone up. Both being evenly split 50/50. Thoughts on my the plan below. Exercises that can be done with dumbells or barbells I'll rotate each week, unless someone recommends doing dumbells for x amount of weeks, then switching it over to barbell for x amount of weeks. I just joined a new gym that has all the hammer strength equipment. At my old gym I mostly used all freeweights, little machines. If anyone has experience using some hammer strenght equipment and really loves a certain machine, let me know. Def lef suggestions in regards to my goal, I have alot of free time in the evening and really enjoy going to they gym seven days a week unless the five split below will be counter productive.
Monday: Chest.
Incline bench db or bb: 5 sets, 8 reps
Flat bench db or bb: 5 sets, 8 reps.
Decline: Hammer strength iso lateral press: 5 sets, 8 reps.
Incline flyes: 4 sets, 10 reps super setted with cable crossovers-15 reps after each incline fly set.
Maybe finsih up with some one arm medicine ball one arm pushups to failure.
I used to do alot of weighted dips for decline, but I feel like a need a break from them.
Tuesday: Back
Deadlifts: 5 sets, 8 reps.
Lat pull downs: 5 sets, 8 reps. (switching it up between to the front and to the back) should I also incorporate different handles? if so how, every other week, every 4 weeks?
Seated close grip row: 5 set, 8 reps. (using v handle)
Standing barbell row: 5 sets, 8 reps. (switching overhand/underhand grips on a weekly, monthly basis?)
Dumbell pullovers: 4 sets, 10 reps.
Wednesday: Off/Cardio/abs/some core exercises. whatever i feel like
Thursday: Shoulders
Arnold Press: 5 sets, 8 reps. ( next month I'll switch over to straight dumbell/barbell press)
Upright barbell/dumbell rows: 5 sets, 8 reps.
Front raise: 3 sets, 10reps. ( for all raises i switch up b/t cable, dumbell, barebell and machine use when possible)
Side raise: 3 sets, 10 reps.
Rear raise: 3 sets, 10 reps.
Shrugs:
Barbell: 5 sets, 8 reps. supersetted with behind the back shrugs on the smith machine to failure on every set.
--i also plan to switch up between the hammer strength seated shrug machine and the barbell shrug.
Friday: Arms
Close grip bench press: 5 sets, 8 reps.
Lying tricep extensions on a incline bench. 3 sets, 10 reps. ( i go behind the head and really like the incline becasue my elbows automatically tuck in)
Rope pull downs: 3 sets, 10 reps.
One handed reverse grip pulldowns: 3 sets, 12 reps. ( i effin love doing these for some reason.)
Biceps.
Standing barbell curls. 3 sets, 10 reps.
Dumbell hammer curls 3 sets, 10 reps.
Barbell wide grip curls. 3 sets, 10 reps, followed by superset of close grip curls (ez-bar) 3 sets, 10 reps.
Saturday: some core/cardio/abs.
Sunday: Legs
Squats: 5 sets, 8 reps.
Leg press: 4 sets, 10 reps
Lying seated curl 4 sets, 10 reps
Lying extensions: 4 sets, 10 reps
Hammer strength glute machine: 4 sets, 10 reps.
Monday: Chest.
Incline bench db or bb: 5 sets, 8 reps
Flat bench db or bb: 5 sets, 8 reps.
Decline: Hammer strength iso lateral press: 5 sets, 8 reps.
Incline flyes: 4 sets, 10 reps super setted with cable crossovers-15 reps after each incline fly set.
Maybe finsih up with some one arm medicine ball one arm pushups to failure.
I used to do alot of weighted dips for decline, but I feel like a need a break from them.
Tuesday: Back
Deadlifts: 5 sets, 8 reps.
Lat pull downs: 5 sets, 8 reps. (switching it up between to the front and to the back) should I also incorporate different handles? if so how, every other week, every 4 weeks?
Seated close grip row: 5 set, 8 reps. (using v handle)
Standing barbell row: 5 sets, 8 reps. (switching overhand/underhand grips on a weekly, monthly basis?)
Dumbell pullovers: 4 sets, 10 reps.
Wednesday: Off/Cardio/abs/some core exercises. whatever i feel like
Thursday: Shoulders
Arnold Press: 5 sets, 8 reps. ( next month I'll switch over to straight dumbell/barbell press)
Upright barbell/dumbell rows: 5 sets, 8 reps.
Front raise: 3 sets, 10reps. ( for all raises i switch up b/t cable, dumbell, barebell and machine use when possible)
Side raise: 3 sets, 10 reps.
Rear raise: 3 sets, 10 reps.
Shrugs:
Barbell: 5 sets, 8 reps. supersetted with behind the back shrugs on the smith machine to failure on every set.
--i also plan to switch up between the hammer strength seated shrug machine and the barbell shrug.
Friday: Arms
Close grip bench press: 5 sets, 8 reps.
Lying tricep extensions on a incline bench. 3 sets, 10 reps. ( i go behind the head and really like the incline becasue my elbows automatically tuck in)
Rope pull downs: 3 sets, 10 reps.
One handed reverse grip pulldowns: 3 sets, 12 reps. ( i effin love doing these for some reason.)
Biceps.
Standing barbell curls. 3 sets, 10 reps.
Dumbell hammer curls 3 sets, 10 reps.
Barbell wide grip curls. 3 sets, 10 reps, followed by superset of close grip curls (ez-bar) 3 sets, 10 reps.
Saturday: some core/cardio/abs.
Sunday: Legs
Squats: 5 sets, 8 reps.
Leg press: 4 sets, 10 reps
Lying seated curl 4 sets, 10 reps
Lying extensions: 4 sets, 10 reps
Hammer strength glute machine: 4 sets, 10 reps.