I have been training for a long time now but have not been making consistent results. I have somewhat of a Power lifter build its just i am not as strong or muscular as i should be. I have been mixing very high frequency training on and off with heavy weight training. The major thing lacking i guess is specificity, or direction.
My goal this year is to build muscle for aesthetic reasons focusing on my triceps, back, chest, and legs. I will leave out shoulders in this training cycle as it is the most developed in relation other muscles.
Here is a rough training loge i have devised. The volume of exercises may be high but its actually a lot better than what i have been doing before. I have not strictly started this routine yet… but would like to get a few peoples opinions.
Training Plan:
Note: I have to get a feel for the weight before I write down what weight I will be using.
For every exercise I will follow this set amount of sets and reps: 2 sets of 12 to warm up with on a fairly easy weight. Then 3 sets of 6-12 on a more �¢??nervous system�¢?? challenging weight.
Monday (Legs Day)
�¢?�¢ Leg extension
�¢?�¢ Sumo Squats
�¢?�¢ Seated Leg Curl
�¢?�¢ Straight leg Dead lift
�¢?�¢ Bulgarian squats
Tuesday (Chest and Triceps)
�¢?�¢ Alternating dumbbell bench Press
�¢?�¢ Dumbbell fly on incline bench
�¢?�¢ Incline hammer machine press
�¢?�¢ Overhead dumbbell extension
�¢?�¢ Skull Crushes
�¢?�¢ Narrow grip bench press
Wednesday (Upper Back, Biceps, Abs)
�¢?�¢ Wide grip pull up
�¢?�¢ T-bar rows (to waist)
�¢?�¢ Lat pull down (wide grip)
�¢?�¢ E-Z bar curls
�¢?�¢ Cable Curls
�¢?�¢ Concentration curls
�¢?�¢ Crunches
Thursday (Rest)
Friday (Legs)
�¢?�¢ Leg extension
�¢?�¢ Sumo Squats
�¢?�¢ Seated Leg Curl
�¢?�¢ Straight leg Dead lift
�¢?�¢ Bulgarian squats
Saturday Morning (Chest and Traps )
�¢?�¢ Alternating Press
�¢?�¢ Dumbbell fly on incline bench
�¢?�¢ Incline hammer machine press
�¢?�¢ Cable Lateral raise
�¢?�¢ Cable shrugs
Saturday Evening(Upper back, triceps)
�¢?�¢ Wide grip pull up
�¢?�¢ T-bar rows (to waist)
�¢?�¢ Lat pull down (wide grip)
�¢?�¢ Crunches
�¢?�¢ Half Turkish get up
�¢?�¢ Overhead dumbbell extension
�¢?�¢ Skull Crushes
�¢?�¢ Narrow grip bench press
Sunday (Rest)