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Saturday, January 12, 2008
My Upper/Lower Split for the alternative fortnights will be as follows:
leg press (1x25 / 1x20 / 1x15)
Dumbbell stiff leg deadlift (3x12-15)
Barbell walking lunge (2x30)
Seated calf raise (3x20)
Crunch (3xfailure)
Wed- Rest/Cardio
Sat - Heavy Lower Body and Abs
(0) comments:
Mon- Heavy Upper Body
Bench press (6x3)
T-bar row (6x3)
shoulder press (5x5)
Pull-up (5x5)
Skullcrusher (3x5)
Barbell curl (3x5)
leg press (1x25 / 1x20 / 1x15)
Dumbbell stiff leg deadlift (3x12-15)
Barbell walking lunge (2x30)
Seated calf raise (3x20)
Crunch (3xfailure)
Wed- Rest/Cardio
Thurs-Light Upper Body
Decline dumbbell bench press (1x15 / 1x12 / 1x20)
Dumbbell row (1x15 / 1x12 / 1x20)
Dumbbell lateral raise (3x15)
Pulldown to the front (3x15)
Preacher curl (2x15)
Overhead unilateral dumbbell extension (2x15)
Sat - Heavy Lower Body and Abs
Barbell squat (6x4)
Rack deadlift (1x8 / 1x6 / 1x4 / 1x2)
Lying leg curl (3x6)
Standing calf raise (5x5)
Hanging leg raise (3x8)
This is my proposed Body Part Split which I will cycle fortnightly with an Upper/Lower Split:
Monday - Chest
Bench Press (8x3)
Decline Bench Press (3x10)
Flies (3x10)
Dips (3x10)
[was a hard session first time through...I think I'm numb]
Tuesday - Back
Chin ups (8x3)
Bent Rows (8x3)
Shrugs (3x10)
Pull downs (3x10)
Cable rows (3x10)
Wed - Rest/Cardio
Thurs - Legs
Squats (8x3)
Leg Press (3x10)
Dead lift (8x3)
Stiff-legged Dead lift (3x10)
Calves (3x15)
Fri - Rest
Sat - Delts, Arms, Abs
Military Press (8x3)
Tri extensions (3x10)
DB Press (3x10)
Scare crows (3x10)
Curls (3x10)
Abs (3x10)
I think this works - I'll look through it tomorrow when I'm more wide awake for balance.
EDIT: dropped dips from Sat and moved to Mon. Have changed some rep schemes.
(0) comments:
Monday - Chest
Bench Press (8x3)
Decline Bench Press (3x10)
Flies (3x10)
Dips (3x10)
[was a hard session first time through...I think I'm numb]
Tuesday - Back
Chin ups (8x3)
Bent Rows (8x3)
Shrugs (3x10)
Pull downs (3x10)
Cable rows (3x10)
Wed - Rest/Cardio
Thurs - Legs
Squats (8x3)
Leg Press (3x10)
Dead lift (8x3)
Stiff-legged Dead lift (3x10)
Calves (3x15)
Fri - Rest
Sat - Delts, Arms, Abs
Military Press (8x3)
Tri extensions (3x10)
DB Press (3x10)
Scare crows (3x10)
Curls (3x10)
Abs (3x10)
I think this works - I'll look through it tomorrow when I'm more wide awake for balance.
EDIT: dropped dips from Sat and moved to Mon. Have changed some rep schemes.
Wednesday, January 02, 2008
I'm bored! I'm bored! I'm bored! I'm bored! I'm bored! I'mb ored! Im bored! I'm bored! imw bored! I'm bored! I'm bored! I'm bored! I'm drinking! I'm drinking! I'm drining! I'm drinking! I'm drunk! I'm drunk! I'm drunk! I'm drunk! I'm tired! I'm tired! I'm drubnk! I'nm drining! Im drinking! I'm tired! I'm drunk! I'm drunk@! I'm drunk! I'm tuired! UI'm going to bed.....
The ramblings of a madman @ 6am who cannot even remember to hit the "publish post" icon.
Happy New years!
(0) comments:
The ramblings of a madman @ 6am who cannot even remember to hit the "publish post" icon.
Happy New years!
