posted Tue, 04/28/2015 - 09:27
876
My training regimen
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5 day split:
Monday: Chest---------- 3 sets of Flat bench press, 2 sets of incline bench press, 3 sets of fly's, 2 sets of weighted dips... 20 mins cardio post workout
Tuesday: Delts---------- 3 sets of military presses, 2 sets of side laterals, 2 sets of rear delts, 2 sets of front raises, 2 sets of shrugs
Wednesday: Legs-------- 3 sets of squats, 3 sets of leg extensions, deadlifts
Thursday: off
Friday: Back-------- 2 sets of T-bar rows, 3 sets of long pull, 2 sets of front pull down, 2 sets of upper back rope pull...20 mins cardio post workout
Saturday: Arms------- 3 sets of one arm tricep extensions, 3 sets of DB curls, 3 sets of skull crushers, 3 sets of concentration curls
Sunday: jogging 30-40 mins
(switching exercises every 8-10 weeks)
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Also, just out of curiosity why are you doing 20 mins of cardio after your chest workout? This is a key anabolic window and I think you would be much better off slamming a protein shake and resting instead of doing cardio which is catabolic. Also, I thought it was strange that Monday (chest day) was the only day that you are doing cardio post workout.
Why not move the cardio to either Thursday evening or Friday morning depending on when you lift. Also, I don't think it would be a bad idea to move deadlift to back day and do stiff leg on Weds to directly target your hams.
Personally I don't think you have anywhere near enough volume in your workouts. If you're training with any degree of intensity, some of your workouts, (legs as an example), would take 15-20 mins.
No direct ham work. Throw in some stiff legs, ghr's, pull throughs, or some type of curl although not preferable. What's your reps look like and how many sets to failure? Any intensity techniques?
So it looks like you're putting in way more work on arms than anything else. Whole thing seems light. Is there a reason why you're putting in twice the work on arms?
toughjamHighly appreciate your comment. In simple words. My arms are the "Weakest". Low volume-high intensity works great for me.