bep1414
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I usually hit one body part per week. Any more for me is usually too much. Although, im going to try hitting 2x/week because i had acl surgery and i need to do legs 2x/week. Im also on a ph cycle so more volume may benefit.
Im trying a new program, and it seems to be kickin my ass but not in a good way..may be too much. Please give me some input.
Im training for size and strength (for football). I try to run every other day as well so i may need to lift 3x/week rather than 4 which makes hitting legs 2x/week difficult.
Monday
Bench press- 4x6-8
Incline DB- 3x6-8
Close grip- 3x6-8
Db arnold sho press-3x6-8
DB Lateral Raise- 3x8
Weighted dips- 3xfailure
Incline Tri Ext Machine- 3x6-8
Abs
Tuesday (this workout took forever today, too much i think)
Power clean- 4x6-8
Squat- 3x6-8
Leg Ext- 3x8-10
Leg Curl- 3x8-10
Long Bar Row- 4x6-8
Lat Pulldown- 3x8
1arm row- 3x8-6
Long bar curl- 3x6-8
Seated hammer curl- 3x8-10
abs
Thursday
Military press 3x6-8
Incline Bench 3x6-8
DB flat bench 3x6-8
Machine Sho press 3x6-8
Rear Delt raise 3x8
Skulls 3x8
Cable ext 3x8
Friday
Dead lift 3x6-8
Lunges 3x8
SLDL 3x8 (or 1 leg leg press?)
Pull Ups 3xfailure
Vbar Row 3x6-8
Reverse Flye 3x8
Incline Db Curl 3x8
Preacher 3-6-8
Any thoughts? This is basically the football teams program.
fyi: I know arms arent that important in sport, but id really like to increase my arm size. They never grow.
Thanks to all.
Im trying a new program, and it seems to be kickin my ass but not in a good way..may be too much. Please give me some input.
Im training for size and strength (for football). I try to run every other day as well so i may need to lift 3x/week rather than 4 which makes hitting legs 2x/week difficult.
Monday
Bench press- 4x6-8
Incline DB- 3x6-8
Close grip- 3x6-8
Db arnold sho press-3x6-8
DB Lateral Raise- 3x8
Weighted dips- 3xfailure
Incline Tri Ext Machine- 3x6-8
Abs
Tuesday (this workout took forever today, too much i think)
Power clean- 4x6-8
Squat- 3x6-8
Leg Ext- 3x8-10
Leg Curl- 3x8-10
Long Bar Row- 4x6-8
Lat Pulldown- 3x8
1arm row- 3x8-6
Long bar curl- 3x6-8
Seated hammer curl- 3x8-10
abs
Thursday
Military press 3x6-8
Incline Bench 3x6-8
DB flat bench 3x6-8
Machine Sho press 3x6-8
Rear Delt raise 3x8
Skulls 3x8
Cable ext 3x8
Friday
Dead lift 3x6-8
Lunges 3x8
SLDL 3x8 (or 1 leg leg press?)
Pull Ups 3xfailure
Vbar Row 3x6-8
Reverse Flye 3x8
Incline Db Curl 3x8
Preacher 3-6-8
Any thoughts? This is basically the football teams program.
fyi: I know arms arent that important in sport, but id really like to increase my arm size. They never grow.
Thanks to all.
