O.K ya’ll this is my work out plan.
weeks 1,3,5,7,9,11
day-1
shoulders+traps+abs sets reps
overhead barbell press 5 6,6,10,10,12
leaning lateral raise 5 6,6,10,10,12
upright row 5 6,6,10,10,12
bent over lateral raise 5 6,6,10,10,12
barbell shrug 5 6,6,10,10,12
weighted crunch 3 10,10,12
air bike crunch 3 10,10,12
day-2 sets
biceps+triceps
lying dumbell triceps
extension. 5 6,6,10,10,12
triceps pressdown 5 6,6,10,10,12
over head dumbell
extension 5 6,6,10,10,12
barbell curl 5 6,6,10,10,12
incline dumbell curl 5 6,6,10,10,12
preacher curl 5 6,6,10,10,12
day-3 sets
quads+hamstrings+calfs
squat 5 6,6,10,10,12
leg press 5 6,6,10,10,12
leg extension 5 6,6,10,10,12
lunge 5 6,6,10,10,12
romanian dead-lift 5 6,6,10,10,12
lying leg curl 5 6,6,10,10,12
standing calf raise 2 12,12
seated calf raise 2 12,12
donkey calf raise 2 12,12
day-4 off
day-5 sets
chest+abs
bench press 5 6,6,10,10,12
incline press 5 6,6,10,10,12
decline press 5 6,6,10,10,12
weighted dip 5 6,6,10,10,12
kneeling cabel cross,
over 5 6,6,10,10,12
weighted crunch 5 6,6,10,10,12
reverse crunch 5 6,6,10,10,12
day-6
back- sets
deadlift 5 6,6,10,10,12
barbell row 5 6,6,10,10,12
t-bar row 5 6,6,10,10,12
seated cabel row 5 6,6,10,10,12
wide grip lat pulldown 5 6,6,10,10,12
weeks 2,4,6,8,10,12
day-1 shoulders+traps+abs
sets
over head dumbel press 5 10,10,15,15,20
cable lat raise 5 10,10,15,15,20
dumbell upright row 5 10,10,15,15,20
reverse pec-deck fly 5 10,10,15,15,20
behind-the-back
smith machine shrug 5 10,10,15,15,20
weighted crunch 3 20,20,30
reverse crunch 3 20,20,30
Day-2 biceps+triceps
triceps pressdown 5 10,10,15,15,20
bench dip 5 10,10,15,15,20
seated overhead
cable extension 5 10,10,15,15,20
standing dumbbll curl 5 10,10,15,15,20
incline dumbbll curl 5 10,10,15,15,20
lying dumbbell curl 5 10,10,15,15,20
Day-3 quads+hamstrings+calves
squat 5 10,10,15,15,20
hack squat 5 10,10,15,15,20
sissy squat 5 10,10,15,15,20
dumbell step-up 5 10,10,15,15,20
romanian dead-lift 5 10,10,15,15,20
seated calf raise 5 10,10,15,15,20
standing calf raise 5 10,10,15,15,20
donkey calf raise 5 10,10,15,15,20
Day-4 OFF
Day-5 chest
incline dumbbell press 5 10,10,15,15,20
dumbbell bench press 5 10,10,15,15,20
dumbbell flye 5 10,10,15,15,20
dumbbell pullover 5 10,10,15,15,20
kneeling cable crossover 5 10,10,15,15,20
Day-6 back
dumbbell deadlift 5 10,10,15,15,20
one-arm dumbbell row 5 10,10,15,15,20
pull-up 5 to failure
seated row 5 10,10,15,15,20
straight arm lat pulldown 5 10,10,15,15,20
Now i really have a couple of questions.
Where can igoto find out if i’m doing these exercises
correctly,and for the ones i don’t know how to do to find
out the right way???
As far as the pull-ups go is there something i can sub. for them
i can’t do any at this point in time.
any feed back would be greatly accepted.
thanks
newbie