Davidlee
Guest
2 Minutes Rest Time
Mon : Chest:
3x5-8 dumbell press
3x5-8 incline press
3x5-8 incline flyes
Triceps:
3x5-8 dumbell skullcrushers
3x5-8 close grip bench
3x5-8 dumbell kickbacks
Shoulders:
3x5-8 side delt raises
3x5-8 front delt raises
3x5-8 dumbell shrugs
Tues: Back:
4x5-8 wide pullups (weighted)
4x5-8 dumbell rows
5x5-8 deadlifts (with barbell or dumbell
Biceps:
3x5-8 dumbell curls
3x21's barbell curls
3x5-8 reverse barbell curls
rear delts :
3x5-8 reverse flyes - if done the day before, these will lower the amount of weight you can do pullups with.
Wed: Legs:
3x5-8 lunges
3x5-8 skateboard squats
3x5-8 stiff legged deadlifts - these target hammies better than good mornings.
3x5-8 one legged calf raises
3x5-8 leg extensions
Thur: Chest:
3x5-8 weighted dips
3x5-8 barbell bench
3x5-8 incline bench
Triceps:
barbell skullcrushers (overhand)
barbell skullcrushers (underhand)
Shoulders:
3x5-8 standing overhead barbell press
3x5-8 wide upright rows - close grip targets traps.
3x5-8 close grip upright rows
Fri: Back
5x5-8 chin ups (weighted)
5x5-8 barbell rows
5x5-8 good mornings
Biceps:
3x12 incline dumbell curls
3x12 hammer curls
3x12 pinwheel curls (youtube has these)
A very smart guy I met here made this for me ,but others tell me it's too much for me ,and I think the guy who made it thought I was more advanced. I'm 6'3'' about 185 with under a year of weight lifting under my belt.. Please tell me what I need to change. I don't think im giving my muscles time to repair..
Mon : Chest:
3x5-8 dumbell press
3x5-8 incline press
3x5-8 incline flyes
Triceps:
3x5-8 dumbell skullcrushers
3x5-8 close grip bench
3x5-8 dumbell kickbacks
Shoulders:
3x5-8 side delt raises
3x5-8 front delt raises
3x5-8 dumbell shrugs
Tues: Back:
4x5-8 wide pullups (weighted)
4x5-8 dumbell rows
5x5-8 deadlifts (with barbell or dumbell
Biceps:
3x5-8 dumbell curls
3x21's barbell curls
3x5-8 reverse barbell curls
rear delts :
3x5-8 reverse flyes - if done the day before, these will lower the amount of weight you can do pullups with.
Wed: Legs:
3x5-8 lunges
3x5-8 skateboard squats
3x5-8 stiff legged deadlifts - these target hammies better than good mornings.
3x5-8 one legged calf raises
3x5-8 leg extensions
Thur: Chest:
3x5-8 weighted dips
3x5-8 barbell bench
3x5-8 incline bench
Triceps:
barbell skullcrushers (overhand)
barbell skullcrushers (underhand)
Shoulders:
3x5-8 standing overhead barbell press
3x5-8 wide upright rows - close grip targets traps.
3x5-8 close grip upright rows
Fri: Back
5x5-8 chin ups (weighted)
5x5-8 barbell rows
5x5-8 good mornings
Biceps:
3x12 incline dumbell curls
3x12 hammer curls
3x12 pinwheel curls (youtube has these)
A very smart guy I met here made this for me ,but others tell me it's too much for me ,and I think the guy who made it thought I was more advanced. I'm 6'3'' about 185 with under a year of weight lifting under my belt.. Please tell me what I need to change. I don't think im giving my muscles time to repair..