Pull up's and dip's no weight 6 sets of 15 Mon-Fri Morning/ Also do abs and cardio 3 days a week mixed in there morning time
I lift weights at night
Monday- Chest/Tri
Flat Bench Barbell-
5 sets of 5 - Hit max for 1 rep 2 sets - drop weight do a set of 10,12,15
Incline Barbell-
5 sets of 5 same as above
Incline Dumbell-
12,10,8,6
Flat Bench Dumbell-
12,10,8,6
Decline Bench barbell
12,10,8,6
Triceps- Skull crushers-
12,10,8,6,4,1
Behind the neck dumbell-
10,10,8,8
Cable pull down
10,10,8,8,6,4,15
Reverse grip curl or rope pull down
12,10,8,6,15
Isoletion dumbell
15,12,10,8
LET ME KNOW IF YOU THINK THAT IS OVERTRAINING. I think it might be cause my chest and tri's are alot bigger then the rest of my body but when I;m juicin I love hittin it
Tuesday Rest
Wednesday- Legs
Squats-
Warmup,15,12,10,8,6,4,1 pryamid back up 10,12,15
Leg Press-
Same as above for squats
Calves
Thursday- Back
Pull Downs-
Warm up, 10,10,8,8,6,4,1 pryamid back up 6,8,10,12
Rows-
12,10,8,6
Chain Saws-
12,10,8,6
Upper back 2 seperate work outs dumbell and machince
12,10,8,6
Dead lifts and back extensions
15,10,8,4,1 back up 8,10,15
Friday day off
Saturday shoulders
Military press behind the neck
15,12,10,8,6,4,1 back up 10,12,15
Aronld dumbells
Start heavy go to light 4,6,8,10,12
Front laterial raises
12,10,8,
Side raises
12,10,8
Traps Barbel behind the body and dumbells
15,12,10,8,6,4,1 back up 10,12,15
Rear deltoids
12,10,8,6
Sunday off
Bench 315
Squat 405
Deadlift 375
24 205lbs 5'11
I got this work out from when I was prison for 3 years. it seems to work pretty well I switch it up every other month to shock my body by doing negatives sometimes even going in and just doing flat bench the whole time and that's it. Let me know if you guys think that's over training at all. If I should even hit pull ups and dips in the mornings?
I lift weights at night
Monday- Chest/Tri
Flat Bench Barbell-
5 sets of 5 - Hit max for 1 rep 2 sets - drop weight do a set of 10,12,15
Incline Barbell-
5 sets of 5 same as above
Incline Dumbell-
12,10,8,6
Flat Bench Dumbell-
12,10,8,6
Decline Bench barbell
12,10,8,6
Triceps- Skull crushers-
12,10,8,6,4,1
Behind the neck dumbell-
10,10,8,8
Cable pull down
10,10,8,8,6,4,15
Reverse grip curl or rope pull down
12,10,8,6,15
Isoletion dumbell
15,12,10,8
LET ME KNOW IF YOU THINK THAT IS OVERTRAINING. I think it might be cause my chest and tri's are alot bigger then the rest of my body but when I;m juicin I love hittin it
Tuesday Rest
Wednesday- Legs
Squats-
Warmup,15,12,10,8,6,4,1 pryamid back up 10,12,15
Leg Press-
Same as above for squats
Calves
Thursday- Back
Pull Downs-
Warm up, 10,10,8,8,6,4,1 pryamid back up 6,8,10,12
Rows-
12,10,8,6
Chain Saws-
12,10,8,6
Upper back 2 seperate work outs dumbell and machince
12,10,8,6
Dead lifts and back extensions
15,10,8,4,1 back up 8,10,15
Friday day off
Saturday shoulders
Military press behind the neck
15,12,10,8,6,4,1 back up 10,12,15
Aronld dumbells
Start heavy go to light 4,6,8,10,12
Front laterial raises
12,10,8,
Side raises
12,10,8
Traps Barbel behind the body and dumbells
15,12,10,8,6,4,1 back up 10,12,15
Rear deltoids
12,10,8,6
Sunday off
Bench 315
Squat 405
Deadlift 375
24 205lbs 5'11
I got this work out from when I was prison for 3 years. it seems to work pretty well I switch it up every other month to shock my body by doing negatives sometimes even going in and just doing flat bench the whole time and that's it. Let me know if you guys think that's over training at all. If I should even hit pull ups and dips in the mornings?
