[Shadowfox]

chest/delts/tri and legs/back/bi
Monday/Thursday
Legs
Squats pyramid
Deadlifts pyramid
Leg extension 2x10
Leg curls 2x10
standing calf raises 2x15
Back
Bent over row 3x10
Lat bar pulldown 2x10
Seated rows 2x10
Biceps
Hammer curls 2x10
Incline 2x10

Tuesday/Friday
Chest
Bench pyramid
Db flyes 3x10
Dips bodyweight 2x10
Delts
Military presses 2x10
Arnold preses 2x10
Triceps
Tri pushdowns 2x10
Standing extensions 2x10

[Shadowfox]

bump!

[Shadowfox]

anwser me u gay bitches!

[Shadowfox]

chest/delts/tri and legs/back/bi
Monday/Thursday
Legs
Squats pyramid
Deadlifts pyramid
standing calf raises 2x15
Back
Bent over row 3x10
Lat bar pulldown 2x10
Seated rows 2x10
Biceps
Hammer curls 3x10

Tuesday/Friday
Chest
Bench pyramid
Incline 2x10
Db flyes 3x10
Delts
Arnold preses 4x10
Triceps
Tri pushdowns 4x10

this one not the top one

[rkl0165]

u lokin in the mirror?

[rkl0165]

Originally Posted by Shadowfox

chest/delts/tri and legs/back/bi
Monday/Thursday
Legs
Squats pyramid
Deadlifts pyramid
Leg extension 2x10
Leg curls 2x10
standing calf raises 2x15
Back
Bent over row 3x10
Lat bar pulldown 2x10
Seated rows 2x10
Biceps
Hammer curls 2x10
Incline 2x10

Tuesday/Friday
Chest
Bench pyramid
Db flyes 3x10
Dips bodyweight 2x10
Delts
Military presses 2x10
Arnold preses 2x10
Triceps
Tri pushdowns 2x10
Standing extensions 2x10

that aint ne new workout..it's an old ladies workout

[Shadowfox]

Originally Posted by Shadowfox

chest/delts/tri and legs/back/bi
Monday/Thursday
Legs
Squats pyramid
Deadlifts pyramid
standing calf raises 2x15
Back
Bent over row 3x10
Lat bar pulldown 2x10
Seated rows 2x10
Biceps
Hammer curls 3x10

Tuesday/Friday
Chest
Bench pyramid
Incline 2x10
Db flyes 3x10
Delts
Arnold preses 4x10
Triceps
Tri pushdowns 4x10

this one not the top one

not that one this one
sorry about calling u gay i wanted replies

[Mygeeto]

looks like it came strait from a magazine

[Shadowfox]

i made it!

[Dylan5000]

Are you really knowledgeable enough to be putting together your own workouts at this point?

[Shadowfox]

i think so
i do squat and dead because the work the legs with the most weight and intensity
also lower back
lat pulldows for width
bent over rows for thickness and because they hit the bis and rear delts
bench as a heavy compound incile and flyes to hit it at every angle
arnold presses because the hit every head of the delt
tri pressdown to destroy the tris after heavy compounds
hammer curls to hit my forearms
every aouther week i use db instead of bar

[Mygeeto]

Originally Posted by Shadowfox

chest/delts/tri and legs/back/bi
Monday/Thursday
Legs
Squats pyramid
Deadlifts pyramid
standing calf raises 2x15
Back
Bent over row 3x10
Lat bar pulldown 2x10
Seated rows 2x10
Biceps
Hammer curls 3x10

Tuesday/Friday
Chest
Bench pyramid
Incline 2x10
Db flyes 3x10
Delts
Arnold preses 4x10
Triceps
Tri pushdowns 4x10

this one not the top one

Legs: do you pyramid up with weights or down? how many sets do you pyramid with?

Back: i think you should do more exersizes for the back to hit it from every angle possible, and do deadlifts on back days.

Biceps: you do hammer curls which is good but also do regular barbell/dumbell curls to add mass and peak to the bicep head

Chest: do you pyramid up with weights or down? how many sets do you pyramid with?

Delts: imo Arnold presses are gay and only hit the front delt with any decent effect. just do standard overhead presses with barbells and/or dumbbells

Triceps: no narrow grip bench presses, skull crushers or dips?

thats my critique and questions for your routine

[rkl0165]

Originally Posted by Shadowfox

chest/delts/tri and legs/back/bi
Monday/Thursday
Legs
Squats pyramid
Deadlifts pyramid
standing calf raises 2x15
Back
Bent over row 3x10
Lat bar pulldown 2x10
Seated rows 2x10
Biceps
Hammer curls 3x10

Tuesday/Friday
Chest
Bench pyramid
Incline 2x10
Db flyes 3x10
Delts
Arnold preses 4x10
Triceps
Tri pushdowns 4x10

this one not the top one

if u follow this workout you will make gains..do it and see what happens..

[Shadowfox]

Originally Posted by Mygeeto

Legs: do you pyramid up with weights or down? how many sets do you pyramid with?

Back: i think you should do more exersizes for the back to hit it from every angle possible, and do deadlifts on back days.

Biceps: you do hammer curls which is good but also do regular barbell/dumbell curls to add mass and peak to the bicep head

Chest: do you pyramid up with weights or down? how many sets do you pyramid with?

Delts: imo Arnold presses are gay and only hit the front delt with any decent effect. just do standard overhead presses with barbells and/or dumbbells

Triceps