Soldato
- Joined
- 27 Mar 2004
- Posts
- 3,589
- Location
- England
Hello all, I need some advice on my gym programmes as I feel certain areas aren't getting a good enough beating.
Workout 1 (Monday) - Upper body - SHoulders hardly get grilled, I am thinking of lat raises to go with barb row?
* Incline DB (DB) bench press 3x6
* Barbell Row 3x6
* Wide-Grip Weighted Dips 3x6
* CG-PI Weighted Chins 3x6 <---- really struggle with own body weight. weight assisted machine does not have close grip.
* Military Press 3x6 <------ can't get this to work, it's easy, up the weight and then when i start to tire i arch my back.
Workout 2 (Tuesday) - Lower body
* Squat 3x8
* SLDL 3x8 <---- don't have a belt but standard dead lifts don't seem to be doing anything.
* Lunges 2x12
* Seated calf raise 3x6
* Reverse Crunch 3x8
Workout 3 (Thursday) - Upper body - I feel my triceps could do with a bit more of a beating but everything is ok.
* Incline DB press 2x12
* Flat (DB) Bench press 2x12
* Cable row 3x10
* Seated DB shoulder press 2x12
* V-Bar Pushdowns 2x12
* Barbell curl 3x10
Workout 4 (Saturday) - Lower body
* Deadlift 3x6 - i feel i am going to put my back out although the gym instructor says i am doing it ok. I feel it really pulling badly. I am aware it's a lower back exercise but my lower back is very weak.
* Leg press 3x10
* Leg curl 2x12
* Standing calf raise 3x12
* Weighted Crunch 3x12
All suggestions welcome. Thank you.
Workout 1 (Monday) - Upper body - SHoulders hardly get grilled, I am thinking of lat raises to go with barb row?
* Incline DB (DB) bench press 3x6
* Barbell Row 3x6
* Wide-Grip Weighted Dips 3x6
* CG-PI Weighted Chins 3x6 <---- really struggle with own body weight. weight assisted machine does not have close grip.
* Military Press 3x6 <------ can't get this to work, it's easy, up the weight and then when i start to tire i arch my back.
Workout 2 (Tuesday) - Lower body
* Squat 3x8
* SLDL 3x8 <---- don't have a belt but standard dead lifts don't seem to be doing anything.
* Lunges 2x12
* Seated calf raise 3x6
* Reverse Crunch 3x8
Workout 3 (Thursday) - Upper body - I feel my triceps could do with a bit more of a beating but everything is ok.
* Incline DB press 2x12
* Flat (DB) Bench press 2x12
* Cable row 3x10
* Seated DB shoulder press 2x12
* V-Bar Pushdowns 2x12
* Barbell curl 3x10
Workout 4 (Saturday) - Lower body
* Deadlift 3x6 - i feel i am going to put my back out although the gym instructor says i am doing it ok. I feel it really pulling badly. I am aware it's a lower back exercise but my lower back is very weak.
* Leg press 3x10
* Leg curl 2x12
* Standing calf raise 3x12
* Weighted Crunch 3x12
All suggestions welcome. Thank you.