Monday - chest back arms
flat bench
weighted pullups narrow grip palms facing eachother
incline bench
wide grip rows
over head tricep extention (25lb straight bar with weights on one side like a dumbbel extention)(lack of dumbbells)
barbell curl with the 45lb straight bar
Tuesday - legs
Squat
Deadlift
hamstring curls
leg extentions
calf raises
wednesday - shoulders arms
lateral raise
bent over rear delt raise
barbell shrugs
lateral raise on a machine
dumbbell shrugs
skull crushers
preacher curls with the EZ bar
thursday - off (maybe run)
Friday - chest back arms
Incline benchpress
wide grip lat pulldown
weigted dips
rows with a reverse grip with palms facing up, kind of like a chinup
concentration curl with dumbell
one arm over head tricep extension with rope on a pulley system
Saturday - off (run)
Sunday - off (run)
for sets i try to keep my weekly volume for sets between 12-15 so for each arm exercise i typically only do 3 sets per workout and for chest and back i do like 6 total for each workout
for reps each week i change them in this order, week 1 = 10-12, week 2 = 6-8, week 3 = 4-5, week 4 = 3-(heavy singles)
then it repeats usually equals out to about every month haha if you couldnt do the math
what do you guys think, ive only done it for a week so i havent really had a whole lot of time to decide if it is an awesome routine for me.
in the past ive blasted every body part just once a week and hopefully this higher frequency workout will help me break past growth plateaus.