This is most likely what my
A and
B will look like.
Nothing is set in Stone, but i will see how it goes, i am going to try to follow this unless i find a tweak here and a tweak there
CHEST A_____________________
B
Flat BB Bench.................Incline BB Bench
Incline DB Bench.............Flat DB Bench
Flat Fly.........................Inverted Cable Cross Overs
Incline Fly.....................Pec Deck
Dips leaning forward........Dips or Cable Cross Overs
Tri's A_____________________
B
Close Grip Bench.............OverHead DB Extensions
DB Skull Crusher..............Rope Extensions
Tri-Ex/pushdowns............Single DB overhead or single cable ex
Delts A_____________________
B
Military Press...................DB Press
Front Bar Raises...............Laterial Raises
Upright Rows...................Front DB Raises
Rear Raises......................Rear Raises
DB Shrugs.......................BB Shrugs
Cubans..........................Cubans
Cubans only for that final burn if i need it cause i will only be doing delts on these days nothing else. Back A_____________________
B
Underhand BentRows.........Overhand Bent Rows(eventually Deadlifts)
LatPulldown.....................Wide Underhand Lat pull
DB Rows.........................T-Bar
Assisted PU.....................Assisted PU(got to get better here for sure)
HyperExtensions...............HyperExtensions
Seated Rows narrow and wide grips will be mixed in on which everday i feel i need a shock.i usually do these as a superset Bi's A_____________________
B
Straight Bar Curl...............Preacher Curl(regular or machine)
DB Curls..........................Hammer Curls
Close Grip Curls(BBorEZ).....Reverse Grip(BBorEZ)
Legs A_____________________
B
Leg Press........................Leg Extensions
Single Leg Press...............Single Leg Extensions
Lunges...........................Light Squats(until my back feels comfortable)
Prone Hamstring Curls.......Seated Hamstring Curls
Single Prone HamCurls.......Single Seated HamCurls
Calf Raises of any kind......Calf Raises of any kind
Abs- mixed in whenever
Self Throws
Decline
Knee Raises
Cardio
The Monday Mile(really want to improve time and distance)
Wednesday LI pre-leg workout
Thursday HIIT
Friday HIIT
Saturday HIIT
