bigforgood1
01-31-10, 3:04 am
so its been a while since i was on this forum, and since i wasnt actually lifting seriously the past few months due to some personal stuff. I am 17 years old and 184lbs right now and have made my workout split last night. lets see how it goes...
Monday-Back
Tuesday-Chest
Wednesday-Legs
Thursday-Shoulders
Friday-off
Saturday-Arms
Sunday-off
more in depth version of each workout:
monday:back
wide grip pullups(warmup) 2 sets- possibly adding weight
Deadlifts 4-6 sets(4-10 reps)
Bent over BB rows/ bent over DB rows(alternate each week) 3 sets
seated rows 3 sets
lat pulldowns 4 sets
Tuesday: chest
BB/DB flat bench press(alternating each week) 2 warmup sets, then 4 sets
Incline DB press 4 sets
DB flyes 4 sets
Decline BB bench press 4 sets
Wednesday: legs
Seated leg curls 3 sets
Stiff Legged Deadlifts 4 sets
Squats 4-6 sets
Leg press 4 sets
Seated Leg Extensions 3 sets
*possibly adding front squats
Thursday: Shoulders
Standing/Seated Military Press(alternating weekly) 4 sets
Front DB raises 4 sets
Side DB raises 4 sets
Seated DB press 4 sets
Front BB shrugs 3-4 sets
Back BB shrugs 3-4 sets
Friday: off
Saturday: Arms
Alternating DB curls 4 sets
BB curls 4 sets
DB hammer curls 4 sets
Pracher curls 4 sets
Close Grip bench press 1 warmup set, 4-6 sets
Weighted Dips 3 sets to failure
Skull crushers 3 sets
pushdowns(v-bar or rope) 3 sets
Sunday: off
as of now, i am only taking a multivitamin, fish oil, and ON whey protein, because i am low on cash, but i will soon be adding more supplements to the list.
*2 scoops of ON whey protein after each workout.
Feel free to to ask questions or comment about my log
__/__ <---weight/reps
lets get on with the log:
Saturday-Bis and Tris 1/30/2010
Bis:
Alternating DB curls- 25/10 35/10 40/10 45/6
BB curls-65/10 75/10 85/6 85/4
Alternating DB hammer curls- 20/10 25/10 30/10 35/10
Preacher Curls- 40/10 50/10 60/8 70/3
Tris:
Close Grip Bench Press- 115/12 135/10 155/10 185/8 205/4
Weighted Dips-45/12 45/8/ 45/6
Skull Crushers- 40/10 50/10 60/8
Workout got cut a bit short but i had a good pump going after this.
Monday-Back
Tuesday-Chest
Wednesday-Legs
Thursday-Shoulders
Friday-off
Saturday-Arms
Sunday-off
more in depth version of each workout:
monday:back
wide grip pullups(warmup) 2 sets- possibly adding weight
Deadlifts 4-6 sets(4-10 reps)
Bent over BB rows/ bent over DB rows(alternate each week) 3 sets
seated rows 3 sets
lat pulldowns 4 sets
Tuesday: chest
BB/DB flat bench press(alternating each week) 2 warmup sets, then 4 sets
Incline DB press 4 sets
DB flyes 4 sets
Decline BB bench press 4 sets
Wednesday: legs
Seated leg curls 3 sets
Stiff Legged Deadlifts 4 sets
Squats 4-6 sets
Leg press 4 sets
Seated Leg Extensions 3 sets
*possibly adding front squats
Thursday: Shoulders
Standing/Seated Military Press(alternating weekly) 4 sets
Front DB raises 4 sets
Side DB raises 4 sets
Seated DB press 4 sets
Front BB shrugs 3-4 sets
Back BB shrugs 3-4 sets
Friday: off
Saturday: Arms
Alternating DB curls 4 sets
BB curls 4 sets
DB hammer curls 4 sets
Pracher curls 4 sets
Close Grip bench press 1 warmup set, 4-6 sets
Weighted Dips 3 sets to failure
Skull crushers 3 sets
pushdowns(v-bar or rope) 3 sets
Sunday: off
as of now, i am only taking a multivitamin, fish oil, and ON whey protein, because i am low on cash, but i will soon be adding more supplements to the list.
*2 scoops of ON whey protein after each workout.
Feel free to to ask questions or comment about my log
__/__ <---weight/reps
lets get on with the log:
Saturday-Bis and Tris 1/30/2010
Bis:
Alternating DB curls- 25/10 35/10 40/10 45/6
BB curls-65/10 75/10 85/6 85/4
Alternating DB hammer curls- 20/10 25/10 30/10 35/10
Preacher Curls- 40/10 50/10 60/8 70/3
Tris:
Close Grip Bench Press- 115/12 135/10 155/10 185/8 205/4
Weighted Dips-45/12 45/8/ 45/6
Skull Crushers- 40/10 50/10 60/8
Workout got cut a bit short but i had a good pump going after this.