[quote]mrodock wrote:
pervysage73 wrote:
day 1-chest, triceps, biceps
chest-incline dumbbell press-4 sets- 5,5,8,8
incline dumbbell flys-4 sets- 5,5,8,8
flat bench press-4 sets- 5,5,8,8
triceps-jm press-
dumbbell kickbacks-4 sets- 5,5,8,8
seated pullover-4 sets- 5,5,8,8
biceps-barbell curl-4 sets- 5,5,8,8
standing dumbbell curl-4 sets- 5,5,8,8
concentration curl-4 sets- 5,5,8,8
day 2-back, shoulders, legs
back-one arm dumbbell rows-4 sets- 5,5,8,8
bent-over one arm barbell row-4 sets- 5,5,8,8
bent-over two dumbbell row-4 sets- 5,5,8,8
legs-squats-4 sets- 5,5,8,8
deadlift-4 sets- 5,5,8,8
dumbbell lunge-4 sets- 5,5,8,8
shoulders-front lateral raise-4 sets- 5,5,8,8
seated dumbbell press-4 sets- 5,5,8,8
clean and press-4 sets- 5,5,8,8
shrugs-4 sets- 5,5,8,8
day 3- recovery day
day 4-same as day one
day 5-same as day 2
i repeat this program for 2 weeks then change it up for muscle confusion
i worked this delemma out a lil bit i think, is this good?
mrodock wrote:
I think you are too young, small, and weak to be training like a bodybuilder. This routine is a lot better than the first one, it is more balanced, HOWEVER, you would do very well to buy Starting Strength, follow the program until you stop making gains.
I changed my routine very minimally for 3 months and ended up with 1 rep maxes of 205-bench, 350-squat, 405-deadlift (tested not estimated). You may very well be able to continue making strength gains on the Starting Strength program for 9 or more months. Milk it for all it is worth, because it will NEVER be that easy to get strong again.
Anyways, if you don’t get strong before doing a bodybuilding split you will never realize your potential. You may never be advanced enough that you need to change your routine every 2 weeks, you might rotate some exercises but not change your routine . . .
When you stop making strength gains on an exercise throw in a replacement until you stop making gains on that one, then switch again.
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thankz again