caladin
New member
Here is my workout! Would you add or take anything away if you where to utilise this?
thanks!
just lookin for some insight.. maybe round out the edges since I relize that we all respond diffently to workouts.
+++++++++++++++++++++++++
Monday & Thursday
LOWER BACK “Monday Only”
Dead lifts 4x15, 12, 10, 8
UPPPER BACK
Bent over Row 4x8
Pull-ups 4x8
Low Cable Rows 4x8
One Armed Eccentric Chin-ups 6x2-4
BICEPS
Standing Barbell Curls 4x8
Seated Incline Dumbbell Curls 4x8
+++++++++++++++++
Wednesday and Saturday
ROTOR CUFF
Cuban Rotation 3x10
SHOULDERS
Dumbbell Presses 4x8
Standing Dumbbell/ Cable Side Lateral Raises 2-4x10
Side-Lying Dumbbell Rear Delt Raise 2x8
QUADS "Saturday Only"
Squats 4x8-12
HAMSTRINGS "Saturday Only"
Lying Leg Curls 4x8
GLUTES /INNER THIGH "Saturday Only"
The Superset 2x
Lunges Dynamic 6-8 Reps
Lunges Static 4 Reps
+++++++++++++++++++
Tuesday and Friday
CHEST
Supine Dumbbell Bench Press 4x8
Incline Dumbbell Bench Press or Dumbbell fly’s 4x8
Limited Range Straight Arm Dumbbell Pullover’s 4x10
Weighted Dips 4x8
TRICEPS
Incline Bench Overhead Press Downs 4x8
+++++++++++++++++++
Back and Biceps Day One and Day Four
Chest and Triceps Day Two and Day Five
Shoulder and Legs Day Three and Day Six
Cardio, Forearms and Abs on Days 1, 3, 5
- Abs –
“Repeat this cycle 3 times”
Lower Abdominal Crunch 1x15
Leg Raise / Hip Up 1x15
Side Crunch 1x15 (Each side)
Knee Up 1x15
Lying Crunch 1x15
Back Hyperextension 1x15
“Active Rest Phase 2-3 Minutes”
Basic Abdominal Stretch
Stomach Vacuums
thanks!
just lookin for some insight.. maybe round out the edges since I relize that we all respond diffently to workouts.
+++++++++++++++++++++++++
Monday & Thursday
LOWER BACK “Monday Only”
Dead lifts 4x15, 12, 10, 8
UPPPER BACK
Bent over Row 4x8
Pull-ups 4x8
Low Cable Rows 4x8
One Armed Eccentric Chin-ups 6x2-4
BICEPS
Standing Barbell Curls 4x8
Seated Incline Dumbbell Curls 4x8
+++++++++++++++++
Wednesday and Saturday
ROTOR CUFF
Cuban Rotation 3x10
SHOULDERS
Dumbbell Presses 4x8
Standing Dumbbell/ Cable Side Lateral Raises 2-4x10
Side-Lying Dumbbell Rear Delt Raise 2x8
QUADS "Saturday Only"
Squats 4x8-12
HAMSTRINGS "Saturday Only"
Lying Leg Curls 4x8
GLUTES /INNER THIGH "Saturday Only"
The Superset 2x
Lunges Dynamic 6-8 Reps
Lunges Static 4 Reps
+++++++++++++++++++
Tuesday and Friday
CHEST
Supine Dumbbell Bench Press 4x8
Incline Dumbbell Bench Press or Dumbbell fly’s 4x8
Limited Range Straight Arm Dumbbell Pullover’s 4x10
Weighted Dips 4x8
TRICEPS
Incline Bench Overhead Press Downs 4x8
+++++++++++++++++++
Back and Biceps Day One and Day Four
Chest and Triceps Day Two and Day Five
Shoulder and Legs Day Three and Day Six
Cardio, Forearms and Abs on Days 1, 3, 5
- Abs –
“Repeat this cycle 3 times”
Lower Abdominal Crunch 1x15
Leg Raise / Hip Up 1x15
Side Crunch 1x15 (Each side)
Knee Up 1x15
Lying Crunch 1x15
Back Hyperextension 1x15
“Active Rest Phase 2-3 Minutes”
Basic Abdominal Stretch
Stomach Vacuums
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