Nelson
Guest
I have spent the past year or so training 3-4 days a week, hitting each muscle once a week.
Now I want to train one muscle a day to allow for greater focus.
I have done a heap of reading and have incorporated some principles which I feel make sense.
Since I have never done a 5 day a week routine, can you please check it out for me.
I will be doing 2 sets @ 4-6 reps.
Once I get up to 8 reps I`ll increase the weight.
Once I can do 8-10 pullups, I`ll add another set of them.
I take 1 - 3 minute rests between sets depending on the exercise.
Workouts are 35-45 minutes.
Monday - Legs
squats
sldl
leg press
standing calf raise
Tuesday - Arms/cardio
dip machine
close-grip press
db overhead extension
ezi curls
hammer curls
cardio 10 mins
Wednesday - Shoulders/Traps
military press
db press
db lateral raise
seated db rear lateral raise
bb shruggs
Thursday - Back/cardio
pullups 1 set to exhaustion
lat pulldowns
bb rows
dl
cardio 10 mins
Friday - Chest/abs
decline db press / flat bb press (alternated weekly)
incline bb press
incline db press
weighted incline crunches 2*20
twisting crunches 2*20
N.B.
* I don`t do any dips, behind the neck presses, upright rows or scull-crushers because I had shoulder surgery a few years ago.
Weight: 190lbs
BF%: About 17%
Aim: Clean bulk to 220lbs, then cut.
Any help would be greatly appreciated since you guys know your stuff.
Later
Now I want to train one muscle a day to allow for greater focus.
I have done a heap of reading and have incorporated some principles which I feel make sense.
Since I have never done a 5 day a week routine, can you please check it out for me.
I will be doing 2 sets @ 4-6 reps.
Once I get up to 8 reps I`ll increase the weight.
Once I can do 8-10 pullups, I`ll add another set of them.
I take 1 - 3 minute rests between sets depending on the exercise.
Workouts are 35-45 minutes.
Monday - Legs
squats
sldl
leg press
standing calf raise
Tuesday - Arms/cardio
dip machine
close-grip press
db overhead extension
ezi curls
hammer curls
cardio 10 mins
Wednesday - Shoulders/Traps
military press
db press
db lateral raise
seated db rear lateral raise
bb shruggs
Thursday - Back/cardio
pullups 1 set to exhaustion
lat pulldowns
bb rows
dl
cardio 10 mins
Friday - Chest/abs
decline db press / flat bb press (alternated weekly)
incline bb press
incline db press
weighted incline crunches 2*20
twisting crunches 2*20
N.B.
* I don`t do any dips, behind the neck presses, upright rows or scull-crushers because I had shoulder surgery a few years ago.
Weight: 190lbs
BF%: About 17%
Aim: Clean bulk to 220lbs, then cut.
Any help would be greatly appreciated since you guys know your stuff.
Later
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