yellowballs
New member
is born out of nessacity because of my work schedual combined with personal issues that require my time and seem to be depriving me of sleep.
Day 1 - Back and Bis -3 sets pull ups, 3 sets wide grip pull downs, seated rows, delt flys- thru it all I am hitting my bis so they are getting worked.
Day 2 - Legs- leg press, leg ext/curl, hip bridges to hit the glutes
Day 3-Bench press- work my way up to 5 singles then pyramid back down, winds up being over 100 reps total. Maybe some flys
Day 4- Off
Day 5 - Back /bis
Day 6 - Legs/calves
Day 7- Chest
Im hitting it hard every 4 days , so far I am feeling good
Im usually benching at home and doing the back and leg work at the gym.
Im under time constraints and can only get work in under certain times and days. Im not doing any secondary work like curls or skull crushers and although I love em no deadlifting or squats for now.
Workouts are quick and Im able to get a nap in later.
What do you think?
Day 1 - Back and Bis -3 sets pull ups, 3 sets wide grip pull downs, seated rows, delt flys- thru it all I am hitting my bis so they are getting worked.
Day 2 - Legs- leg press, leg ext/curl, hip bridges to hit the glutes
Day 3-Bench press- work my way up to 5 singles then pyramid back down, winds up being over 100 reps total. Maybe some flys
Day 4- Off
Day 5 - Back /bis
Day 6 - Legs/calves
Day 7- Chest
Im hitting it hard every 4 days , so far I am feeling good
Im usually benching at home and doing the back and leg work at the gym.
Im under time constraints and can only get work in under certain times and days. Im not doing any secondary work like curls or skull crushers and although I love em no deadlifting or squats for now.
Workouts are quick and Im able to get a nap in later.
What do you think?
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