Hey, can anyone give me advice on my workout?
i constructed it using bits and pieces i found on the site.
Monday
Deltoids, Traps
- 3 Sets of 6 reps ? Military press. 60kg
- 3 Sets of 6 reps ? Dumbbell shoulder press. 15kg per dumbbell
- 3 Sets of 6 reps ? Upright Rows. 55kg
- 3 Sets of 10 reps ? Shoulder Shrugs. 20kg per dumbbell
Wednesday
Arms, Abdominals.
- 3 Sets of 10 reps ? Tricep Extensions. 15kg
- 3 Sets of 10 reps ? Preacher Curls. 30kg barbell.
- 3 Sets of 10 reps ? Hammer Curls. 15kg per dumbbell
- 3 Sets of 40 reps ? Crunches
- 3 Sets of 30 reps ? Reverse Crunches.
- 3 Sets of Leg Lifts. 5 reps at 30 seconds each.
Friday
Chest and Back
- 3 Sets of 6 reps ? Bench Press. 65kg
- 3 Sets of 6 reps ? Incline Bench Press. 65kg
- 3 Sets of 6 reps ? Dumbbell Flyes. 15kg per dumbbell.
- 3 Sets of 10 reps ? Bent-over Rows. 60kg
- 3 Sets of 10 reps ? Dumbbell Rows. 15kg per dumbbell.
Sunday
Quads, Lower Back
- 3 Sets of 6 reps ? Squat. 70kg
- 3 Sets of 6 reps ? Deadlifts. 70kg
- 3 Sets of 6 reps ? Front Squats. 70kg
- 3 Sets of 6 reps ? Lunges. 20kg per dumbbell.
thanks,
Sarpedon