sixguns
06-11-2009, 05:24 PM
ok so i am moving away from the classic style of training and getting in to upper/lower body days, i want to build strength through muscle endurance and volume, and shore up some muscles i believe are lagging by training muscle groups 2x per week
i am new to all this so critique the shit outta me!!!
ok to start off ill explain my goals here
i want to work on the big 3 of course, squats deads and bench, those will be the staple of my training. Also i dont neccesarelly want to get any bigger, i am going more for filling out what i have and musclular devopement, as in bring up the rear delts, calves (ob) and better arm symatry (outer bicep and the part closest to my elbow??) and ob work on filling out my chest(upper) i am a tall guy and dont have trouble gaining muscle, just trouble with filling everything out, so this is my focus!!!
so this is what i came up with, its 2 days on one day off, same intensity, 8-10 reps 3-5 sets per exercise, i will be supersetting most exercises mark with an A B
Day 1- Upper
Flat BB Bench press A
Wide grip Pullups B
lateral raises A
Front Raises B
EZ bar curls A
Tricep pushdowns B
Day 2- Lower
Squats
DL
Leg extentions A
Stiff legged DL B
calf raises
seated calf raises
Day 3- off
Day 4 - Upper
DB shoulder press A
close grip bench B
DB bench press A
Bent over BB rows B
seated curls A
tricep ext B
Day 5- Lower
DL
Front squat
Back extention A
Lunges B
Calf raises
seated calf raises
Day 6- off
Help me out boys!!!!!!!!!!
i am new to all this so critique the shit outta me!!!
ok to start off ill explain my goals here
i want to work on the big 3 of course, squats deads and bench, those will be the staple of my training. Also i dont neccesarelly want to get any bigger, i am going more for filling out what i have and musclular devopement, as in bring up the rear delts, calves (ob) and better arm symatry (outer bicep and the part closest to my elbow??) and ob work on filling out my chest(upper) i am a tall guy and dont have trouble gaining muscle, just trouble with filling everything out, so this is my focus!!!
so this is what i came up with, its 2 days on one day off, same intensity, 8-10 reps 3-5 sets per exercise, i will be supersetting most exercises mark with an A B
Day 1- Upper
Flat BB Bench press A
Wide grip Pullups B
lateral raises A
Front Raises B
EZ bar curls A
Tricep pushdowns B
Day 2- Lower
Squats
DL
Leg extentions A
Stiff legged DL B
calf raises
seated calf raises
Day 3- off
Day 4 - Upper
DB shoulder press A
close grip bench B
DB bench press A
Bent over BB rows B
seated curls A
tricep ext B
Day 5- Lower
DL
Front squat
Back extention A
Lunges B
Calf raises
seated calf raises
Day 6- off
Help me out boys!!!!!!!!!!