SummusMentis
New member
- Awards
- 0
Here is my new training program, I recently developed to ensure a more full workout of each muscle, never skipping over a portion of each group. I would LOVE any feedback on areas where it might be lacking.
Day 1 Biceps/Triceps/Forearms
Biceps:
- Standing Barbell Curl - *Top of curl, elbows slightly forward, hold one count
- Preacher Curl – 45 degree, outer grip, sit straight up
- Incline Hammer Curl
- Reverse Barbell Curl
Triceps:
- Nosebreakers
- Close-Grip Bench Press
- French Press – Dumbell behind head
- Reverse Pulldown – Curl Grip, straight bar
Forarms:
- Barbell Wrist Curls
Day 2 Shoulders/Back/Abdominals
Shoulders:
- Upright Row
- Lateral Side Raise
- Reverse Fly
- Front Raise
Back:
- Deadlift
- Pull-Ups
- Wide-Grip Lat Pull-Down
- Seated Cable Row
Abdominals:
- Upper Abs – Machine
- Obliques – Machine
- Lower Abs – Knee Raise, Side = Serratus
Day 3 Chest/Legs
Chest:
- Flat Bench Flys
- Incline Dumbell Press – Shoulders Back, squeeze at top one count
- Decline Barbell Press
- Cable Crossovers
Legs:
- Squats
- Leg Extensions
- Hamstring Curls
- Seated Calve Raises
Neck:
- Neck Machine
Day 1 Biceps/Triceps/Forearms
Biceps:
- Standing Barbell Curl - *Top of curl, elbows slightly forward, hold one count
- Preacher Curl – 45 degree, outer grip, sit straight up
- Incline Hammer Curl
- Reverse Barbell Curl
Triceps:
- Nosebreakers
- Close-Grip Bench Press
- French Press – Dumbell behind head
- Reverse Pulldown – Curl Grip, straight bar
Forarms:
- Barbell Wrist Curls
Day 2 Shoulders/Back/Abdominals
Shoulders:
- Upright Row
- Lateral Side Raise
- Reverse Fly
- Front Raise
Back:
- Deadlift
- Pull-Ups
- Wide-Grip Lat Pull-Down
- Seated Cable Row
Abdominals:
- Upper Abs – Machine
- Obliques – Machine
- Lower Abs – Knee Raise, Side = Serratus
Day 3 Chest/Legs
Chest:
- Flat Bench Flys
- Incline Dumbell Press – Shoulders Back, squeeze at top one count
- Decline Barbell Press
- Cable Crossovers
Legs:
- Squats
- Leg Extensions
- Hamstring Curls
- Seated Calve Raises
Neck:
- Neck Machine