lew dog
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Hi guys,
Been a member on other forums such elite fitness for some time. Thought id sign up here to, looks like a good forum.
Age 23
Training seriously for 3 years, 180 lbs from the UK !
Currently on the following
Mon: Chest + arms
Wed: legs + abs
Fri: back + shoulders
-----------------------------------
Want to change to this ( designed by myself) reps will range from 5 - 10. More focused on how the split looks at the moment. Made this to combine strength, hypertrophy and iso work for shape.
Mon: Back/ Traps
2-3 x Deadlift
4x Bent over rows
1 x Squats
4x Pulldowns/ pull ups
2x Shrugs
Wed: Chest/ Abs
3 x Bench
3 x weighted Dips
3 x Incline db press
2 x Pullover
2 x Flyes
2 x Situps
2 x Leg raises
2 x cable crunches
Fri: Legs / Biceps
4 x Squats
3 x Leg press
3 x Extensions
3-4 x Calf raises
3 x BB curls
1x Hammer curls
Sun: Shoulders/ Tris
3 x BB military press
2 x DB seated press
2 x Side raises
1 x Flat bench press
2-3 x tricep extensions
----
Let me no what u guys reckon. Im all ears
Been a member on other forums such elite fitness for some time. Thought id sign up here to, looks like a good forum.
Age 23
Training seriously for 3 years, 180 lbs from the UK !
Currently on the following
Mon: Chest + arms
Wed: legs + abs
Fri: back + shoulders
-----------------------------------
Want to change to this ( designed by myself) reps will range from 5 - 10. More focused on how the split looks at the moment. Made this to combine strength, hypertrophy and iso work for shape.
Mon: Back/ Traps
2-3 x Deadlift
4x Bent over rows
1 x Squats
4x Pulldowns/ pull ups
2x Shrugs
Wed: Chest/ Abs
3 x Bench
3 x weighted Dips
3 x Incline db press
2 x Pullover
2 x Flyes
2 x Situps
2 x Leg raises
2 x cable crunches
Fri: Legs / Biceps
4 x Squats
3 x Leg press
3 x Extensions
3-4 x Calf raises
3 x BB curls
1x Hammer curls
Sun: Shoulders/ Tris
3 x BB military press
2 x DB seated press
2 x Side raises
1 x Flat bench press
2-3 x tricep extensions
----
Let me no what u guys reckon. Im all ears