|09-09-2013, 04:54 AM||#1|
is preparing for a meet in January.
Changing Up The Game
Hey everyone, I'm a bit newer to the site but i felt like sharing my routine with yall. Enjoy! Please comment or post how ever you feel.
Recently I've been trying to get back to hitting the iron but, no offense to Steve, I had a really hard time finding a workout on Muscle and Brawn or Muscle and Strength that I found worked well for me. I like fullbody workouts but I wanted to be in the gym more than that. And the routines on the websites were good but I wanted to squat, deadlift, and bench at least twice a week. So I designed this four day split workout that I think works pretty well.
The whole body is worked twice a week. You squat, deadlift, and bench twice a week. Each day your in the gym you work two different body parts (alternating heavy and light days for those parts.)
Monday (Heavy Bench Day)
Wide Grip Bench 3x6-8
Close Grip Bench 3x6-8
Front Delt Raise 3x10
Side Delt Raise 3x10
Tuesday (Heavy Squat Day)
Leg Curl 3x6-8
Leg Extension 3x6-8
Barbell Curl 3x6-8
Wednesday - Rest
Thursday (Heavy Military Day)
Military Press 3x5
Dumbbell Press 3x6-8
Reverse Fly 3x6-8
Incline Bench 3x10
Cable Tricep Extention 3x10
Friday (Heavy Deadlift Day)
Barbell or Cable Rows 3x6-8
Leg Press 3x10
Seated Hammer Curls 3x10
Saturday - Sunday - REST AND EAT!!!
Thanks for reading!!!
|intermediates, muscle building, routines, strength training, workouts|
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