TimmyWazza
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Hey all this is how I'm training at the moment I've put it all together myself just after advice or chances you think it might need. Any help would be much appreciated
Back/biceps/obliques
Deadlift 5 sets 8-10 reps
Wide grip pull-ups 3sets max reps
Lat pulldown 3sets 8-10 reps
Seated row 3sets 8-10 reps
Hammer rows 3set 8-10reps
Easy bar curl 3 sets 8-10reps
Preacher curl 3set 8-10
Dumbbell hammer curl 3set- 8-10
Cable strait bar curl 3set 8-10
Side crunches 3set max reps
Russian twist 3set max reps
Planks 3 sets long as possible
Chest/shoulders/triceps
Incline, flat, decline bench 5sets 8-10reps
Machine flat bench 3 sets 8-10reps
Machine decline bench 3sets 8-10reps
Machine pec flys 3sets 8-10
Military shoulder press 3sets 8-10
Dumbbell flys 3sets 8-10
Machine lat raise 3sets 8-10
Easybar upright rows 3sets 8-10
Cable upright rows 3sets 8-10
Tricep dips 3sets 10-15
Cable tricep pulldown 3set 8-10
Cable side lateral raise 3sets 8-10
Legs/abs
Squats 5sets 8-10
Incline legpress 5sets 8-10
Machine leg extension 3sets 8-10
Lunges 3 sets 8-10
Laying leg curls 3sets 8-10
Calf raises 3 sets 8-10
Decline crunches 3sets max reps
Leg raises 3sets max reps
Ab crunch machine 3sets 10-15
Then repeat with rest day on Sundays.
Back/biceps/obliques
Deadlift 5 sets 8-10 reps
Wide grip pull-ups 3sets max reps
Lat pulldown 3sets 8-10 reps
Seated row 3sets 8-10 reps
Hammer rows 3set 8-10reps
Easy bar curl 3 sets 8-10reps
Preacher curl 3set 8-10
Dumbbell hammer curl 3set- 8-10
Cable strait bar curl 3set 8-10
Side crunches 3set max reps
Russian twist 3set max reps
Planks 3 sets long as possible
Chest/shoulders/triceps
Incline, flat, decline bench 5sets 8-10reps
Machine flat bench 3 sets 8-10reps
Machine decline bench 3sets 8-10reps
Machine pec flys 3sets 8-10
Military shoulder press 3sets 8-10
Dumbbell flys 3sets 8-10
Machine lat raise 3sets 8-10
Easybar upright rows 3sets 8-10
Cable upright rows 3sets 8-10
Tricep dips 3sets 10-15
Cable tricep pulldown 3set 8-10
Cable side lateral raise 3sets 8-10
Legs/abs
Squats 5sets 8-10
Incline legpress 5sets 8-10
Machine leg extension 3sets 8-10
Lunges 3 sets 8-10
Laying leg curls 3sets 8-10
Calf raises 3 sets 8-10
Decline crunches 3sets max reps
Leg raises 3sets max reps
Ab crunch machine 3sets 10-15
Then repeat with rest day on Sundays.