now i dont know 1rm max but here are my stats from last work out
172cm
70kg
squat 85kgx12x2, 85x10x1h
Deadlift 95kgx12x3
Bench 55kgx10x2, 55x8x1
hope you guys can help.
Cheers
Jonesy
These lifts do not represent an SS program...
You could do just upper body Monday and Thursday... Do 3x10 squats once a week in front of Mon or thurs workout...
Or do legs once a week either tues or wed...
Your training for aesthetics
Upper body Mon and thurs
Legs once a week tues or weds...
Should do the trick...
If where me I'd train the following Mon and thurs... Each to there own though
2 chest excercises
2 back excercises
1 shoulder excercise
1 bicep
I tricep
Use compound movements for chest and back...
i really think you should be looking at a bodybuilding 4 day split if your goals are to build muscle. There are plenty out there. Vary your exercises and rep ranges often to stimate growth.
Good luck with your goals.
Here are a few,
blood and guts doiran yates - 4 days (would recommend!)
Bodybuilding.com - Dorian Yates - Blood & Guts 6 Week Trainer Main Page!
Doggcrapp training - bodyparts split into 2 groups, 3 days a week
The DOGG Pound - IntenseMuscle.com
12 week daily video trainer - pretty much 4 days a week (very random)
Bodybuilding.com - Kris Gethin - Your Trainer And Partner For The Next 12 Weeks! - Bodybuilding.com
5/3/1 - still strength based
Amazon.com: 5/3/1: The Simplest and Most Effective Training System to Increase Raw Strength (9780557248292): Jim Wendler: Books
one of my 3 day splits
https://docs.google.com/spreadsheet/ccc?key=0AnEkrhUK41YPdE5uOFVFaThtX3hnNVB2SnJWRG8zZ0E
6 WEEKS TO SICK ARMS 4 days a week - heavy focus on arms
Bodybuilding.com - 6 Weeks To Sick Arms
I have done all these at lest once, as well as heaps of other circuits and programs. Keeps things interesting and keeps the body guessing. but have a look around, half the fun is getting hyped up for a program that looks good to you.
You can't seriously be putting the bb.com 6 weeks to sick arms with the likes of 5/3/1.
Shame on you...
Insert head shakes here.
Thanks for all the info guys and feed back guys.
going to give the
Bodybuilding.com - Dorian Yates - Blood & Guts 6 Week Trainer Main Page!
that Bradsky has recommend a go for the next 6 weeks will keep you update with how i go.
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