Okay, I’ve started a new workout this week. My past workouts had a good deal of machine/cable exercises and not as many compound movements as almost everyone swears by. So I’ve modified it, and this is what I have come up with. Again my stats are 6’4", 200lbs, 20%? BF. Goals: Size, size, size. Aka, get big.
1.) Bench Press. 3 sets, 6-8 reps.
2.) Incline Bench Press. 3 sets, 6-8 reps.
3.) Dumbell Flys, 3 sets, 6-8 reps.
4.) Skull Crushers, 3 sets, 6=8 reps.
5.) Overhead Tricep Extension, 3 sets, 6-8 reps.
1.) Bent Over Row, 3 sets, 6-8 reps.
2.) Barbell Curls, 3 sets, 6-8 reps.
3.) Preacher Curls, 3 sets, 6-8 reps.
4.) Standing Hammer Curls, 3 sets, 6-8 reps.
1.) Military Press, 3 sets, 6-8 reps.
2.) Shrugs, 3 sets, 6-8 reps.
3.) Upright Row, 3 sets, 6-8 reps.
4.) Lateral Raises, 3 sets, 6-8 reps.
5.) Hanging Hip Raise, 3 sets, 12 reps.
6.) Crunches w/ crunch bar thing (dont’ know it’s name, you lay down w/ your head on it and it’s got a bar that you hold onto that goes over your body. 3 sets, 15 reps.
7.) Side Bends, 3 sets, 6-8 reps. Non waited for now. Going to add weight soon.
That’s it so far. I’m still deciding on a leg workout for Friday. I’m thinking Squats, leg extensions, leg curls, standing calf raises and lunges.
Opinions? Ideas? Should I be able to get all reps for every set? What if I can only get 3-4 of the last set? Bad? Lower weight? And should I only up weight when I can sufficiently get all reps for every set? or can I increase earlier?
T-man in training