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mondo said:dude i dont understand u telling me to train less??? wont that just make me go fat?? and anaerobic?? i am not doing any aerobic exercise i havent done any form of cardio since march cause i was told to stop it as that may be wat was holding me bak, but turnsa out it wasnt. and i do train hard but i need a spotter but no damn person in this world takes me seriously enough to want to help me out in the gym or train with me, it p*sses me off big time, i need help but no one will help me out!!!!
mondo said:ok my training is this:
all exercises are 3 sets of 12 reps.
Day One (performed Mon and Thur)
Chest:
DB Incline Bench Press
Barbell Bench Press
DB Decline Press
Legs:
Barbell ATG Squats
Leg Extensions
Leg Curls
Calve Raises
Biceps:
Barbell Curls
Concentration Curls
Overhead Cable Curls
Dat Two (done Tue and Fri)
Back:
Chin Ups till failure
Barbell Rows (Over hand Grip) (swapped weekly wit lat PD Back)
Barbell Rows (Under hand Grip) (swapped weekly wit lat PD front)
SHoulders:
Smith machine SHoulder Press
DB Arnold SHoulder PRess
Barbell Shoulder press (behind head)
Triceps:
Rope Tri Pulldown
Lying Over head tri extensions
Straight arm tri pulldown
I rest on Wed, Sat and Sunday, and do abs everyday acept these days.
for abs i do:
Medicine Ball Twists
Stabilisers
DB Oblique Crunches
does this help at all?
mondo said:hows this sound?
full body 3 day split
Day 1:
Squats
Dips For Chest
Lat PD
Military Press
Close Grip Bench
Barbell Curls
Crunches Or Roman Chair Situps
Day 2:
Bench Press
Deadlift
Leg Extensions
Bent Over Rows
Dips For Tris
DB/Cable/Preacher Curls
Hyperextensions
Day 3: Repeat Day 1 Vary Day 2 week to week so one week begin Mon with Day 1 and second week begin monday with day 2. all 3 sets of 8 accept for tri and bi stuff tho foir tri dips i wanna go till complete failure cause my tris are fairly week, and it affects my bench majorly.
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