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Anonymous
here what I do, 4 day split chest day 5x5 db bench press 4xf dips (sometimes 4x8 + weighted) 3x12 chest flies (incline or flat) 3x8 curls/reverse curls
back day 5x5 pull ups weighted 5x5 bent over rows, db or bb 3x8 t-bar rows 2x12 pullovers
shoulder day 5x5 strict military press 3x8 lateral raise 2x12 machine lateral raise 4xf heavy shrugs
for legs i have 2 variations which i alternate each week legs 1 5x5 deadlift 4x8 lunges or the 1 leg squats where you have a leg on a bench dunno name 2x6 leg curls 2x12 leg extension
leg 2 5x5 squat 4x8 leg press 3x8 romanian deadlift 3x12 leg extension
as usual you shouldnt be able to actually complete the last set of whatever, and if you can raise the weight next time. sometimes i throw in random isolation exercises if i feel a bodypart to be lagging, maybe some close grip bench on back day, more curls on random day, extra shrugs etc etc.
over all this seems to work really well for me, I make noticeable strength gains on my big compound exercises and see decent muscle growth over all.
so you can maybe try this for a month or 2, or modify it if you don't like certain exercises.
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