Im thinking of changing things up..

[caladin]

Going to cycle each of these 4 weeks each... See what happens. What do you think?


DAY 1

CHEST
Supine Dumbbell fly’s 3x8
Supine Dumbbell/Barbell Bench Press 3x8

+++++++++++++++++
DAY 2

LOWER BACK
Dead lifts 8, 6, 3, 3, 3, 1 (8 & 6 are warm-up)

UPPPER BACK
Pull-ups/ Seated Wide-Grip Pull-downs 4-5x8
Bent over Rows/ Seated Low Pulley Rows 4-5x8

+++++++++++++++++++
DAY 3

SHOULDERS
Standing Dumbbell/ Leaning Cable Side Lateral Raises 4x8
Dumbbell Presses 4x8
Side-Lying Dumbbell Rear Deltoid Raise 4x8

ROTOR CUFF
Cuban Rotation 3x10

+++++++++++++++++++
DAY 4

BICEPS
Seated Incline Dumbbell Curls 3-4x10
Seated Bicep Machine 3x10
Standing Barbell Curls 2x10

TRICEPS
Incline Bench Overhead Press Downs 4x8
Seated Overhead Dumbbell Extension 4x8

+++++++++++++++++++

DAY 5
QUADS
Close Leg Squats 10, 10, 20 (10’s are warm-up)
Lunges 6-8 Dynamic 4 Static (2 Sets)

+++++++++++++++++++

 

[caladin]

DAY 1

CHEST
Supine Bench Press 5x5
Chest Fly’s 2x8
Chest Dips 2x8

+++++++++++++++++
DAY 2

LOWER BACK
Dead lifts 8, 6, 3, 3, 3, 3, 3 (8 & 6 are warm-up)

UPPPER BACK
Chin-Ups 3x5
Low Pulley Rows 2x8
Shrugs 2x8

+++++++++++++++++++
DAY 3

SHOULDERS
Dumbbell Incline Press 5x5
Lateral Raises 2x8
Side Lateral Raises 2x8

ROTOR CUFF
Cuban Rotation 3x8

+++++++++++++++++++
DAY 4
BICEPS
Standing Bicep Curls 5x5
Seated Incline Dumbbell Curls 2x8

TRICEPS
Triceps Press down 5x5

+++++++++++++++++++
DAY 5

QUADS
Close Leg Squats 10, 10, 20 (10’s are warm-up)
Lunges 6-8 Dynamic 4 Static (2 Sets)

+++++++++++++++++++

 

[caladin]

DAY 1

CHEST/ SHOULDERS

Dips 2x12
Flat Hammer Press 4x25
Incline Dumbbell Flys 3x Failure

Seated Dumbbell Presses 1x25
Seated Dumbbell Side Laterals 1x Failure

+++++++++++++++++
DAY 2

QUADS/ HAMS
Front Squats 2x20
Leg Presses 4x25
Leg Extensions 1x40

Leg Curls 3x Failure

+++++++++++++++++++
DAY 3

OFF

+++++++++++++++++++
DAY 4

BACK/ SHOULDER/ TRAPS
Pull-ups 3x12
Good Mornings 3x10
Dumbbell Rows 3x10
Lat Pull downs 3x10

Rear Delt Machine 2x25

Barbell Shrugs 3x12
Dumbbell Shrugs 3x12

+++++++++++++++++++
DAY 5

ARMS
Standing Dumbbell Curls 2x10
Scott Curls 1x20
Incline Hammer Curls 1x15

Close Grip Benches 1x25
Triceps Press Down 1x25
Nose Crushers 1x25
Bench Dips 1x Failure

+++++++++++++++++++
DAY 6

OFF


30SEC REST BETWEEN EACH SET “NO MORE”