well fellas, after being on here for a little while I figured it was time to start getting some of this down.
i have recently had to take some time off from lifting due to medical procedures (namely wisdom teeth removal) and have been hampered by a slight hip flexor strain but i am ready to get back in the full swing of things in a day or so. I wanted to get my plan on paper to help me keep my shit straight. I like to get in at least 4-5 days a week lifting, usually going 1 body part per day with the exception of arms (this changes if I add bis or tris to another day). Ive tried to zero in on a few main multi-joint moves that seem to help me the most.
Monday: Shoulders
seated barbell press (BTN) 3-4 sets x 8-12 reps
seated DB press 3-4 sets x 8-10 reps
DB/cable lateral raise 4 sets x 8-10 reps
DB/cable rear delt raise 4 sets x 10 reps
barbell/machine shrugs 4 sets x 10 reps
Tuesday: Legs
warm up w/leg extensions 3-4 sets x 10-12 reps
hack squat 4 sets x 10 reps
leg press 4 sets x 10 reps
back squat 3 sets x 10 reps
lying/standing ham curls 4 sets x 10 reps
RDLs 3 sets x 8-10 reps
Wednesday: Back
BW pull-ups 30-35 total reps (wide/neutral grip)
lat pulls to front 3-4 sets x 10 reps (opposite grip from pull-ups)
DB pullover 3 sets x 8 reps
bent barbell rows 4 sets x 8-10 reps
1 arm DB rows 3 sets x 8-10 reps
seated machine row 3 sets x 8-10 reps
deadlifts 3 sets x 6-8 reps
Thursday: Chest
flat/incline barbell bench 4 sets x 8-10 reps
flat/incline DB bench 4 sets x 8-10 reps (opposite move from barbell)
incline DB flyes 4 sets x 10 reps
BW dips 3 sets x 12-15 reps
Friday: Arms
barbell curl 4 sets x 8-10 reps
seated DB curls 4 sets x 8-10 reps
1 arm rope/1 arm preacher hammer curl 3 sets x 8-10 reps
ez-curl reverse curl 3 sets x 8-10 reps
skullcrushers 4 sets x 8-10 reps
machine pushdown 3-4 sets x 10 reps
rope/reverse pushdown 3-4 sets x 8-10 reps
Saturday: (if time - triceps instead of fridays)
(calves are usually done every other day at the end of the workout. abs are opposite days)
Well guys this is a basic guideline. it doesnt always follow this order depending on equipment availability and time constraints but this is my basic blueprint. i like to get a good bit of volume and try to bust it on intensity. my sticking point is im probably not eating enough food to give me the benefit i want. i realize im wasting my time if im not going to eat like i should so i am currently working on the diet portion. I hope to get back into this by next week having gotten some solid rest and time off.
let me know if you approve, want to make suggestions, or would rather tell me im way off base. i embrace all criticism, both positive and negative. until then.........