Sooooooo at this point in my life, I'm probably not going to get much bigger and I'm trying to avoid injury. Some days I feel great and can go heavier than normal, some days not so much.
I train 4 days a week.
Friday: chest, triceps, calves cardio
Saturday: legs
Sunday: back, shoulders, calves, cardio
Minday: off
Tuesday: biceps, hams, calves, cardio
Wednesday and Thursday: off
Now, come college football season, I will take Saturday off and start training on Thursday. I do it this way bc I hate training during the week after work. Tuesday nights are rough bc I sleep like ass anyway and training makes it worse. As far as Friday, no big deal since I'm off on the weekends. My volume is LOW. I do 2-3 sets per exercise,maybe 3-4 exercises depending on body part. I'm big on drop sets. For every body part. So here is what I did last Ssunday for back and delts and yesterday for arms and hams.
Back
Pulldowns Hammer Strength
1x12 reps 2 plates each side
1x 12 reps 3 plates per side
1x 10 reps 3 plates and a 25 on each side
drop set
10 reps 3 plates
13 reps 2 plates
One Arm Dumbell Rows
1x 12 85lbs.....slow and squeeze
1x 12 90lbs
1 x 12 90lbs
Free Motion Lat Pulldown
3 x 15 220lbs
Delts
standing side laterals
1x 20 25lbs
1 x 15 30lbs
1 x 15 30lbs
drop set
45lbs 9 reps
40lbs 10 reps
30 lbs 12 reps
20 lb 15 reps
Smith machine front presses
1 x 15 135lbs
1x 12 225
1 x 9 275lbs
drop set
225lbs 8
175lbs 8
135lbs 10 reps
rear delt machine
3 X 15 reps 70lbs
I train 4 days a week.
Friday: chest, triceps, calves cardio
Saturday: legs
Sunday: back, shoulders, calves, cardio
Minday: off
Tuesday: biceps, hams, calves, cardio
Wednesday and Thursday: off
Now, come college football season, I will take Saturday off and start training on Thursday. I do it this way bc I hate training during the week after work. Tuesday nights are rough bc I sleep like ass anyway and training makes it worse. As far as Friday, no big deal since I'm off on the weekends. My volume is LOW. I do 2-3 sets per exercise,maybe 3-4 exercises depending on body part. I'm big on drop sets. For every body part. So here is what I did last Ssunday for back and delts and yesterday for arms and hams.
Back
Pulldowns Hammer Strength
1x12 reps 2 plates each side
1x 12 reps 3 plates per side
1x 10 reps 3 plates and a 25 on each side
drop set
10 reps 3 plates
13 reps 2 plates
One Arm Dumbell Rows
1x 12 85lbs.....slow and squeeze
1x 12 90lbs
1 x 12 90lbs
Free Motion Lat Pulldown
3 x 15 220lbs
Delts
standing side laterals
1x 20 25lbs
1 x 15 30lbs
1 x 15 30lbs
drop set
45lbs 9 reps
40lbs 10 reps
30 lbs 12 reps
20 lb 15 reps
Smith machine front presses
1 x 15 135lbs
1x 12 225
1 x 9 275lbs
drop set
225lbs 8
175lbs 8
135lbs 10 reps
rear delt machine
3 X 15 reps 70lbs
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