willowUK
10-13-08, 5:25 am
Morning all,
I have been working on a new workout for myself to add size & strength and am pretty happy with the following - Let me know your thoughts:
(All exercises are started with a light warm up set in addition to the 4 main sets - the 4 main sets are kept at the same heavy/just managable weight)
Mondays - Legs / Shoulders / Traps / Delts:
Bike for 10 Mins
Leg Press & Calf Press Combo - 4sets x 8Reps
Leg Extensions - 4sets x 8Reps
Rower for 5 Mins
Shoulder Press machine - 4sets x 8Reps
Military Press - 4sets x 8Reps
DB Shrugs supersetted - 4sets x 8Reps
DB Flies - 4sets x 8Reps
Rear Delts (Flies) - 4sets x 8Reps
Cable Lat Raises - 4sets x 8Reps
Tuesday - Chest & Biceps
Treadmill for 10 Mins
BB Bench Press - 4sets x 8Reps
Cable Flies or PecDeck - 4sets x 8Reps
Incline DB Press - 4sets x 8Reps
Pressups off SB - 4sets x 8Reps
Rower for 2000 metres
Cable Bicep Curls - 4sets x 8Reps
Preacher Curls - 4sets x 8Reps
Hammer rope or EZ Bar Curls - 4sets x 8Reps
Thursday - Back & Triceps
Bike for 10 Mins
Lat Pull Downs - 4sets x 8Reps
Reverse Shoulder Press - 4sets x 8Reps
Seated Row - low & high grip - 3sets x 3 sets of 8Reps each
Cable Seated Row - 4sets x 8Reps
Tricep Pushdown - 4sets x 8Reps
Tri Extensions supersetted - 4sets x 8Reps
with DIPS - 4sets x 8Reps
Rope Pushdowns & Pushouts - 3sets x 3 sets of 8 Reps each
Saturday - Chest & Biceps & Abs
Same as Tuesday work out with
Various Ab work including:
Weighted Crunches
Hanging Leg Raises
Twists etc.
I have now done a full week of this workout and its working well.
I am currently on a supplement stack of:
Universal Stak & Universal Animal Pump along with BSN Synthia 6 protein. (soz i know not supposed to mention other brands but just wanted to give a full picture)
I have been working on a new workout for myself to add size & strength and am pretty happy with the following - Let me know your thoughts:
(All exercises are started with a light warm up set in addition to the 4 main sets - the 4 main sets are kept at the same heavy/just managable weight)
Mondays - Legs / Shoulders / Traps / Delts:
Bike for 10 Mins
Leg Press & Calf Press Combo - 4sets x 8Reps
Leg Extensions - 4sets x 8Reps
Rower for 5 Mins
Shoulder Press machine - 4sets x 8Reps
Military Press - 4sets x 8Reps
DB Shrugs supersetted - 4sets x 8Reps
DB Flies - 4sets x 8Reps
Rear Delts (Flies) - 4sets x 8Reps
Cable Lat Raises - 4sets x 8Reps
Tuesday - Chest & Biceps
Treadmill for 10 Mins
BB Bench Press - 4sets x 8Reps
Cable Flies or PecDeck - 4sets x 8Reps
Incline DB Press - 4sets x 8Reps
Pressups off SB - 4sets x 8Reps
Rower for 2000 metres
Cable Bicep Curls - 4sets x 8Reps
Preacher Curls - 4sets x 8Reps
Hammer rope or EZ Bar Curls - 4sets x 8Reps
Thursday - Back & Triceps
Bike for 10 Mins
Lat Pull Downs - 4sets x 8Reps
Reverse Shoulder Press - 4sets x 8Reps
Seated Row - low & high grip - 3sets x 3 sets of 8Reps each
Cable Seated Row - 4sets x 8Reps
Tricep Pushdown - 4sets x 8Reps
Tri Extensions supersetted - 4sets x 8Reps
with DIPS - 4sets x 8Reps
Rope Pushdowns & Pushouts - 3sets x 3 sets of 8 Reps each
Saturday - Chest & Biceps & Abs
Same as Tuesday work out with
Various Ab work including:
Weighted Crunches
Hanging Leg Raises
Twists etc.
I have now done a full week of this workout and its working well.
I am currently on a supplement stack of:
Universal Stak & Universal Animal Pump along with BSN Synthia 6 protein. (soz i know not supposed to mention other brands but just wanted to give a full picture)