[mr_bhana]

lol lucky you man! i wish i was on my moms side of the family, my uncle is really mesomorphic and my dads side is on the ecto side lol

[mr_bhana]

THE PLAN

My Triphase program is coming to an end this weekend so im plannin to do it again! simply cus i love it!!!. i will be starting the volume phase and have changed the excercises around a lil. Each week i will be adding an extra set per excercise.

Day1: Chest and Biceps
3x Barbell Bench Press: 4-8 reps
3x Incline Dumbbell Bench Press: 4-10 reps
3x Dips: 6-10 reps
3x Barbell Curl: 6-10 reps
3x Incline Curl: 6-10 reps

Day2: Rest

Day3: Legs
3x Squats (Variations) 4-8 reps
3x GHRs: 4-6 reps
3x Leg Extensions: 10-15 reps
3x Standing Calf Raises: 6-8 reps
3x Leg Press Toe Press: 12-15 reps

Day4: Rest

Day5: Shoulders and Triceps
3x Shoulder Press (Military, Dumbbell, Machine) 4-8 reps
3x Lateral Raises: 10-12 reps
3x Chest supported rear lateral raises: 8-10 reps
3x Skullcrushers: 6-10 reps
3x Rope pulldowns: 10-15 reps

Day6: Back and Traps
3x Deadlifts (Sumo, Normal, Rack) 4-8 reps
3x Power Cleans: 4-8 reps
3x T-bar rows: 6-10 reps
3x Pullups: 7-12 reps
3x Dumbbell Shrug: 10-12 reps

Day7: Rest

ANY SUGGESTIONS?????

[kenney]

looks like a good plan bro. i strongly advise you do barbell preacher curls for biceps...they always work well for me. 21's are worth giving a shot too. also for back, i love close grip pull downs to the chest

[mr_bhana]

My gym only has a cable preacher curl lol, we have no preacher benches, if i do 21s il only do 1 set, il play around with the excercieses a lil... im goin for a shorter rep range for the bigger compound movements!!! hard and heavy!!!

i forgot to add, on my last WO i did Squat 21s 7close stance, 7 wide, 7 neutral of 135lbs! feels sick

Kenney results tommorow!!!!!!!!!!!!!!!!!

[kenney]

haha squat 21's look cool as haha im guessing you are talking about Psycholohy results...i get mine on friday...

[mr_bhana]

lol geting mine tommorow lol what unit did you guys do, unit 2 im guessing?

[kenney]

i dont know what unit it was. i just know the exam was on approaches, gender and research methods. you nervous for the results? haha

[mr_bhana]

lol not really, its alreadydone with now, you cant change what ever is in the envelope, unless you do retakes.. the only time i get nervous is exam time.. we getting all our results tommorow!!!

In psychology we just started stress!! seems tough!!!

[mr_bhana]

Meals so far:
1. 5 eggs, pear, banana (pressed for time)
2. Found a healthy takeaway! 1grille chicken breast, salad, bap fries fried in extra virgin olive oil, soda
3. Beef slices (my mom brought the salted ones, so i rinsed them out and dried them, dunno if itl make difference though lol) Cucumber, 4 slices Wholegrain bread

[KM]

Ok, I don't mean to take this away from you. But that's a brilliant program.

Would you mind if I used that? I might think of switching mine up. And what you have is basically what I'm looking for. Thanks a lot bhana.

Are you planning on switching up your exercises?