bertandearnie
New member
Hey im 24 years old been training for about 6months and last 2 months been really into it, taking it really seriously. my goal is bigger size and strength, then cut the fat and look nice. I weigh 82kg about 17%bf Diet is 3500cal *ish* 350 carbs and 250protien with 77 fats
This is my 4 day split, Sets are all 3 of each and 6-8 Reps mostly
Wednesday Shoulders and Triceps
5minute warm with 2kg dumbell doing rotar cuff exercise
-Over head press
-Arnold Press ( i do both as arnold press doesnt really work my other parts of shouler as much, but front lat much better then front lat raise)
-Side lat raises 12-15 reps
-Shrugs
-Close grip bench press
-Reverse Pulldowns
-French press, sitting position
(if i dont drop set i do 40 reps of one arm cable tricep pull downs for burn)
Thursday Back
-Wide grip pull down
-Reverse grip pull down
-Close grip row
-Barbell row
Friday Legs and Lower back
-Squats 5 sets
-Leg curl
-leg extention
-standing calves
-sitting calves
-45deg leg press
-stiff leggedd dead lifts
(i have read something about how i can take out leg extention and leg curl and just do lunges is this correct?)
Saturday - Rest
Sunday Chest and Biceps
-Flat bench dumbell (expain below)
-Incline D/B chest
-Over the tops
-Low cable flys
-Hammer strength incline (explain below)
-Close grip ezy curl bar standing
-Hammers to chest
-Wide grip ezy curl bar standing
(if i dont drop set i do 40 reps of one arm cable bicep curl for burn)
Forearms
-sitting wrist curl 30reps x 3 sets
-sitting reverse wrist curl 30 reps x 3 sets
Things i know about my workout, there are no dips and pull ups, atm i have a funny right shoulder so dips are no good for it, and pull ups are to when i go all the way down it feels weird on the shoulder.
Also i do flat bench dumbells but i was told last week its unnecessary and incline it much better, so i have put in there hammer strength to replace the flat bench, is this info i have been told correct?
Also i dont do back and bi and chest and tri i like doing them seperately so i can focus more on them. I also do shrugs on back day to shorten my wednesday workout, i dont do rear delts cause i found a great article jasonferruggia.com/rear-delt-training/ saying its not needed until your big basically as deadlifts will work it for you
Any comments will help me espically negative ones, thanks
This is my 4 day split, Sets are all 3 of each and 6-8 Reps mostly
Wednesday Shoulders and Triceps
5minute warm with 2kg dumbell doing rotar cuff exercise
-Over head press
-Arnold Press ( i do both as arnold press doesnt really work my other parts of shouler as much, but front lat much better then front lat raise)
-Side lat raises 12-15 reps
-Shrugs
-Close grip bench press
-Reverse Pulldowns
-French press, sitting position
(if i dont drop set i do 40 reps of one arm cable tricep pull downs for burn)
Thursday Back
-Wide grip pull down
-Reverse grip pull down
-Close grip row
-Barbell row
Friday Legs and Lower back
-Squats 5 sets
-Leg curl
-leg extention
-standing calves
-sitting calves
-45deg leg press
-stiff leggedd dead lifts
(i have read something about how i can take out leg extention and leg curl and just do lunges is this correct?)
Saturday - Rest
Sunday Chest and Biceps
-Flat bench dumbell (expain below)
-Incline D/B chest
-Over the tops
-Low cable flys
-Hammer strength incline (explain below)
-Close grip ezy curl bar standing
-Hammers to chest
-Wide grip ezy curl bar standing
(if i dont drop set i do 40 reps of one arm cable bicep curl for burn)
Forearms
-sitting wrist curl 30reps x 3 sets
-sitting reverse wrist curl 30 reps x 3 sets
Things i know about my workout, there are no dips and pull ups, atm i have a funny right shoulder so dips are no good for it, and pull ups are to when i go all the way down it feels weird on the shoulder.
Also i do flat bench dumbells but i was told last week its unnecessary and incline it much better, so i have put in there hammer strength to replace the flat bench, is this info i have been told correct?
Also i dont do back and bi and chest and tri i like doing them seperately so i can focus more on them. I also do shrugs on back day to shorten my wednesday workout, i dont do rear delts cause i found a great article jasonferruggia.com/rear-delt-training/ saying its not needed until your big basically as deadlifts will work it for you
Any comments will help me espically negative ones, thanks
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