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Seabee1507
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i currently run a wierd split (in my oppinion) i go monday, tuesday, off wednseday, and back on thursday and friday, weekends off. this is my self made routine. i am ready to move on and do something new. please give me some suggestions of what muscle groups to work on what days, when to split. and even some new workouts. and look at the sets/reps. how would i change the workout for bulking and for cutting.
any advise is good. i am open to try anything.
• 20 minutes cardio
• 4 sets bench- 10-10-8-6
• 4 sets incline dumbbell- 10-10-8-6
• 4 sets decline bench- 10-10-8-6
• 3 sets CL-1 chest press- 10-10-10
• 3 sets vertical chest- 10-10-10
• 3 sets pec/delt fly- 10-10-10
• 20 minutes abs
Tuesday: Back/legs
• 20 minutes cardio
• 3 sets Barbell bent-over row- 10-10-10
• 10 chin-ups
• 10 dips
• 3 sets Dumbbell push press- 10-10-10
• 3 sets Dumbbell row- 10-10-10
• 10 chin-ups
• 10 dips
• 3 sets Barbell front squat- 10-10-10
• 3 sets squats- 10-10-10
• 3 sets goblet squats- 10-10-10
Wednesday: rest day
Thursday: arms/shoulders
• 20 minutes cardio
• 3 sets standing curl- 10-10-10
• 3 sets preacher curl- 10-10-10
• 10 chin-ups
• 3 sets bicep curl (machine)- 10-10-10
• 3 sets dumbbell single arm row- 10-10-10
• 3 sets close grip bench- 10-10-10
• 10 dips
• 3 sets alternating dumbbell bench-10-10-10
• 3 sets dumbbell incline fly- 10-10-10
• 10 8 counts
• 20 minutes abs
Friday: Mix it up
• 20 minutes cardio
• 3 sets shrugs- 10-10-10
• 3 sets bench- 10-10-10
• 10 chin-ups
• 3 sets CL-1 chest press- 10-10-10
• 3 sets E-Z curl- 10-10-10
• 10 dips
• 3 sets bicep curl (machine)- 10-10-10
• 3 sets lower back machine- 10-10-10
Thanks for reading, now please let me kno what you think. is what im doing good, or am i a idiot!!!
any advise is good. i am open to try anything.
• 20 minutes cardio
• 4 sets bench- 10-10-8-6
• 4 sets incline dumbbell- 10-10-8-6
• 4 sets decline bench- 10-10-8-6
• 3 sets CL-1 chest press- 10-10-10
• 3 sets vertical chest- 10-10-10
• 3 sets pec/delt fly- 10-10-10
• 20 minutes abs
Tuesday: Back/legs
• 20 minutes cardio
• 3 sets Barbell bent-over row- 10-10-10
• 10 chin-ups
• 10 dips
• 3 sets Dumbbell push press- 10-10-10
• 3 sets Dumbbell row- 10-10-10
• 10 chin-ups
• 10 dips
• 3 sets Barbell front squat- 10-10-10
• 3 sets squats- 10-10-10
• 3 sets goblet squats- 10-10-10
Wednesday: rest day
Thursday: arms/shoulders
• 20 minutes cardio
• 3 sets standing curl- 10-10-10
• 3 sets preacher curl- 10-10-10
• 10 chin-ups
• 3 sets bicep curl (machine)- 10-10-10
• 3 sets dumbbell single arm row- 10-10-10
• 3 sets close grip bench- 10-10-10
• 10 dips
• 3 sets alternating dumbbell bench-10-10-10
• 3 sets dumbbell incline fly- 10-10-10
• 10 8 counts
• 20 minutes abs
Friday: Mix it up
• 20 minutes cardio
• 3 sets shrugs- 10-10-10
• 3 sets bench- 10-10-10
• 10 chin-ups
• 3 sets CL-1 chest press- 10-10-10
• 3 sets E-Z curl- 10-10-10
• 10 dips
• 3 sets bicep curl (machine)- 10-10-10
• 3 sets lower back machine- 10-10-10
Thanks for reading, now please let me kno what you think. is what im doing good, or am i a idiot!!!