Soldato
- Joined
- 7 Sep 2005
- Posts
- 3,312
Or probably 3????
Monday
Bench Press – 3x8
Weighted dips/close grip bench 3x8
Decline dumbell bench 3*8
Military Press - 3x8
Wednesday
Dead lifts – 3x8
Bent over one arm Dumbbell rows – 3x8
Hammer Curl -3x8
pull ups – 3x8
Abs
Friday
Squats – 3x8
Leg press machine - 3*8
Leg curl - 3*8
Calf Machine - 3*8
Shrugs 3*10
Concentrating on bench, DL and squat. I was considering a 4 day split lower,upper,lower,upper across monday-friday, but I'm not sure (anyone do this?), as I have been coming round to the train of thaught that you dont need a weeks rest for each muscle, and I could be doing more. I will probably be in the gym at least one other night for a swim and sauna on the way home from work anyway.
what you guys reckon. Goals... reasonably lean bulk (more to do with diet) getting leaner around the summer and then pile on this winter. At present, I'm 6"1 at 12 stone. low-ish body fat.
Monday
Bench Press – 3x8
Weighted dips/close grip bench 3x8
Decline dumbell bench 3*8
Military Press - 3x8
Wednesday
Dead lifts – 3x8
Bent over one arm Dumbbell rows – 3x8
Hammer Curl -3x8
pull ups – 3x8
Abs
Friday
Squats – 3x8
Leg press machine - 3*8
Leg curl - 3*8
Calf Machine - 3*8
Shrugs 3*10
Concentrating on bench, DL and squat. I was considering a 4 day split lower,upper,lower,upper across monday-friday, but I'm not sure (anyone do this?), as I have been coming round to the train of thaught that you dont need a weeks rest for each muscle, and I could be doing more. I will probably be in the gym at least one other night for a swim and sauna on the way home from work anyway.
what you guys reckon. Goals... reasonably lean bulk (more to do with diet) getting leaner around the summer and then pile on this winter. At present, I'm 6"1 at 12 stone. low-ish body fat.
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