MON , WED , FRI
I am not going to name all of the exercises that I dofor each bodypart , but they are all at home with a decline/flat/incline bench . I have a barbell and two dumbells and a EZ bar
Only thing I do for my legs is squats and calf raises seated and standing .
Thing is I use a different exercise for each body part each day of the week .
Example : chest - I do dumbell presses(one arm flat press) , neutral grip dumbell press , incline bench decline bench & flat bench .decline flyes & pullovers I use as the isolation warmup before each set . I have enought chest exercises where I switch daily for 2 weeks then back to one arm dumbell flat presses .
OH - I also do floor presses once every two weeks with the heaviest weight I can handle to press out 6 reps x 3 ..
Also - thruout my sets I increase the weight 10-20 pounds each time til I reach the heaviest I can do for the last set . I start off with higher reps ( 10-12) and decrease the reps as weight goes up
chest 4-5 sets / Biceps 3 sets / Triceps 3 sets / shoulders 2 sets / back 2 sets / squats 2 sets / calves 2 sets / forearms 2 sets
I do stairclimber and ski machine for 10-15 minutes before each session to warm up and row for 5 minutes also stretch for about 5 minutes total - 25-30 seconds in each position .
I drink tons of water hours before - 50g of protein an hour or so before and a fruit smoothie + 50g protein after .
Once I bulk up enough I will begin more intense cardio to cut up and I will switch to 2 days per week weights . I will seperate my triceps shoulders delts & back from my chest/bicep/forearm/leg day at that time also .
So it will be 4 days a week , BUT 2 days respectively per
Also might change my pyramid weight scheme at that time - just dunno how Im gonna work that out yet
I am not going to name all of the exercises that I dofor each bodypart , but they are all at home with a decline/flat/incline bench . I have a barbell and two dumbells and a EZ bar
Only thing I do for my legs is squats and calf raises seated and standing .
Thing is I use a different exercise for each body part each day of the week .
Example : chest - I do dumbell presses(one arm flat press) , neutral grip dumbell press , incline bench decline bench & flat bench .decline flyes & pullovers I use as the isolation warmup before each set . I have enought chest exercises where I switch daily for 2 weeks then back to one arm dumbell flat presses .
OH - I also do floor presses once every two weeks with the heaviest weight I can handle to press out 6 reps x 3 ..
Also - thruout my sets I increase the weight 10-20 pounds each time til I reach the heaviest I can do for the last set . I start off with higher reps ( 10-12) and decrease the reps as weight goes up
chest 4-5 sets / Biceps 3 sets / Triceps 3 sets / shoulders 2 sets / back 2 sets / squats 2 sets / calves 2 sets / forearms 2 sets
I do stairclimber and ski machine for 10-15 minutes before each session to warm up and row for 5 minutes also stretch for about 5 minutes total - 25-30 seconds in each position .
I drink tons of water hours before - 50g of protein an hour or so before and a fruit smoothie + 50g protein after .
Once I bulk up enough I will begin more intense cardio to cut up and I will switch to 2 days per week weights . I will seperate my triceps shoulders delts & back from my chest/bicep/forearm/leg day at that time also .
So it will be 4 days a week , BUT 2 days respectively per
Also might change my pyramid weight scheme at that time - just dunno how Im gonna work that out yet
