Leme start off by saying id appreciate if you looked at my diet alsoo...I will post my pics at the end of this...
I currently do a 5 day split, i have beeing doing this since as long as i can remember. Always kept everything the same basically. Added and took out different isolations along the way, but the compounds always stayed...
Monday(chest)=
-Bench
-Db incline
-Cable flyes
-peck deck
-ABS
-CARDIO
Tuesday(back)=
-Reverse grip bb rows
-overhand bb rows
-Db rows
-hammer strength pulldowns
-upright rows (pullins)
-reverse flyes
-straight arm pressdown
-Reverse grip LAT pulldown
-CARDIO
Wednesday(legs)(lower back)=
-Squats
-Dead lifts
-Leg press
-Stiff leg dead lifts
-good mornings or lower back extensions
-Hamstring curls
-calve press
-CARDIO
Thursday(arms)=
-alternating db curls
-close grip bench press
-ez bar curls
-tricep push down
-bicep pully curls
-tricep kick backs
-hammer curls
-dips or skull crushers (i really need something new) my arms lack...
-CARDIO
Friday(shoulders)(trap*how can i get traps bigger)
-standing military press
-db press
-db shoulder flyes
-db rear delt flyes & machine
-front db raises
-bb up right row
-bb shrugs
-db/machine shrugs
-CARDIO
-ABS
PROBLEMS AND QUESTIONS I NEED ANSWERED...ALONG WITH THE CRITIQUE PART...
-For a bodybuilder..should i always stay in the 8+ range...I have been training compounds in basically anywhere from 3-8 and isolationg maybe a little higher sometimes i still go very heavy..
-For abs, should i use the ab machine with weights, i hard it ruins your shape and build and to only use body weight? is this true?
-cardio everyday for about 10 mins of running and walking good or bad? also i do AM fasted cardio on the weekends but plan to start doing circuit training (plyometrics,jump rope,heavy bag) like 1 minute each for about 10 minutes total along with fasted treadmill running in the morning...
MY DIET IS ALSO POSTED IN THE DIET SECTION PLEASE CHECK IT OUT!!!..HERES SOME PICS OF ME..IM DISGUSTED TRUST ME I CANT EVEEN LOOK AT MYSELF IN THE MIRROR WITOUT BEIN DISGUSTED. REAL TALK.!!!
thanks guys!!!!!!!!!!!!!
I currently do a 5 day split, i have beeing doing this since as long as i can remember. Always kept everything the same basically. Added and took out different isolations along the way, but the compounds always stayed...
Monday(chest)=
-Bench
-Db incline
-Cable flyes
-peck deck
-ABS
-CARDIO
Tuesday(back)=
-Reverse grip bb rows
-overhand bb rows
-Db rows
-hammer strength pulldowns
-upright rows (pullins)
-reverse flyes
-straight arm pressdown
-Reverse grip LAT pulldown
-CARDIO
Wednesday(legs)(lower back)=
-Squats
-Dead lifts
-Leg press
-Stiff leg dead lifts
-good mornings or lower back extensions
-Hamstring curls
-calve press
-CARDIO
Thursday(arms)=
-alternating db curls
-close grip bench press
-ez bar curls
-tricep push down
-bicep pully curls
-tricep kick backs
-hammer curls
-dips or skull crushers (i really need something new) my arms lack...
-CARDIO
Friday(shoulders)(trap*how can i get traps bigger)
-standing military press
-db press
-db shoulder flyes
-db rear delt flyes & machine
-front db raises
-bb up right row
-bb shrugs
-db/machine shrugs
-CARDIO
-ABS
PROBLEMS AND QUESTIONS I NEED ANSWERED...ALONG WITH THE CRITIQUE PART...
-For a bodybuilder..should i always stay in the 8+ range...I have been training compounds in basically anywhere from 3-8 and isolationg maybe a little higher sometimes i still go very heavy..
-For abs, should i use the ab machine with weights, i hard it ruins your shape and build and to only use body weight? is this true?
-cardio everyday for about 10 mins of running and walking good or bad? also i do AM fasted cardio on the weekends but plan to start doing circuit training (plyometrics,jump rope,heavy bag) like 1 minute each for about 10 minutes total along with fasted treadmill running in the morning...
MY DIET IS ALSO POSTED IN THE DIET SECTION PLEASE CHECK IT OUT!!!..HERES SOME PICS OF ME..IM DISGUSTED TRUST ME I CANT EVEEN LOOK AT MYSELF IN THE MIRROR WITOUT BEIN DISGUSTED. REAL TALK.!!!
thanks guys!!!!!!!!!!!!!
