TheSig1855
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I feel like I may be overtaining some parts and undertraining others I'm just not sure.
I know I should be adjusting the number of reps every 4 weeks or so.
I am looking for recomendations on what to add/remove/replace
I've tried to learn from books and the internet but this is what I have got so far.
thanks for you guys help I really do appreciate it.
day 1 chest
bench press 4 sets of 8
incline DB press 4 sets of 8
incline fly 4 sets of 8
chest dips 4 sets (8/8/8/fail)
day 2 back
deads 4 sets of 8
tbar row 4 sets of 8
bent row 4 sets of 8
wide grip pull down 4 sets of 8
close grip pull down 4 sets of 8
close grip pull ups fail/fail/fail
shoulders/traps/quads
squat 4 sets of 8
superset:BB shoulder press 4 sets of 8
upright row 4 sets of 8
superset:leg press 4 sets of 8
leg extensions 4 sets of 8
uperset:leg curls 4 sets of 8
Bar shrug 4 sets of 8
bent over lat raise 4 sets of 8
arms
closegrip press press 4 sets of 8
tricep dips 4 sets of 8
skull crusher 4 sets of 8
widegrip bar curl 4 sets of 8
hammer curl 4 sets of 8
concentration curl 4 sets of 8
I know I should be adjusting the number of reps every 4 weeks or so.
I am looking for recomendations on what to add/remove/replace
I've tried to learn from books and the internet but this is what I have got so far.
thanks for you guys help I really do appreciate it.
day 1 chest
bench press 4 sets of 8
incline DB press 4 sets of 8
incline fly 4 sets of 8
chest dips 4 sets (8/8/8/fail)
day 2 back
deads 4 sets of 8
tbar row 4 sets of 8
bent row 4 sets of 8
wide grip pull down 4 sets of 8
close grip pull down 4 sets of 8
close grip pull ups fail/fail/fail
shoulders/traps/quads
squat 4 sets of 8
superset:BB shoulder press 4 sets of 8
upright row 4 sets of 8
superset:leg press 4 sets of 8
leg extensions 4 sets of 8
uperset:leg curls 4 sets of 8
Bar shrug 4 sets of 8
bent over lat raise 4 sets of 8
arms
closegrip press press 4 sets of 8
tricep dips 4 sets of 8
skull crusher 4 sets of 8
widegrip bar curl 4 sets of 8
hammer curl 4 sets of 8
concentration curl 4 sets of 8