This is on 3 week set if that makes sense so the first week the reps are different than the 2nd and 3rd. The excercises are the same but reps and weight are different obviously. Abs you can choose to do any day as long as you do them at least twice a week and everyone likes different types of abs. I usually do a weighted/heavy day and then a cardio type ab day. PS the legs i do are different than what the original workout is b/c i dont' squat cause of my back. You can just replace the lunges and dumbell squats with regular squats and front squats.
Monday: Chest/Shoulders/Triceps
Flat bench Week1: Reps: 12,10,8,6,12 Week2: 10,8, 6,4,12 Week3: 8,6,4,2,10
Incline DB Week1: Reps:4x12 Week2: 3x12 Week 3: 3x10
Military Press: Reps: 10, 10, 8, 8 Week2: 10, 8, 6, Cooldown set Week 3: 8,8,6, cooldown set
shoulder front raise (I use 35lbs plate but plates work best) All 3 weeks 3x25 Gradually do less weight and hold as long as you can till your down 2 just your arms
shoulder side raise Week1: 4x12 Week 2: 4x10 Week 3: 4x8 same as above with the holding weight
Triceps i really have no set exercises i like right now i mix it up dips skull crushers etc. whatever you like best just do 3 sets of each at least 2 excercises.
Close group pushups to end... 3xmax
Tuesday: Legs/back/Bi's for the guys
Leg circuit: Calfs, quads and hamstrings
DB squats : FOR LEGS YOUR BETTER OFF DOING YOUR OWN THING i do light weight just to keep in shape cause i play so much ball usually and my spine can't take the squats.
Wide Grip pull ups 4x max all 3 weeks
close group lat pulldown with your wrists facing your face (works bi's and back) Week 1: 4x12 Week2: 4x10 Week 3: 6x6
Close grip seated row: Week 1: 4x12 Week 2: 4x10 Week 3:4x8 After your last set each week hold the weight as long as you can then drop the weight down and repeat until no weight is on it.
Bar Curl: Week1: 3x12 Week 2: 3x10 Week 3: 3x8 Cooldown set after all of them
Zbar preacher curl EVERYWEEK 2x10
Bicep bands to the side and front slow and controlled. 3x10 or 3x15 whatever you can do
ABS
Wednesday:Chest/Shoulders/Triceps/Biceps (This is a real chill day where you go hard but not as hard as normal its so i don't take a day off kind of a cooldown day if u will where you work on specific parts you want to improve)
Seated Military press: SAME REPS AS SHOULDER DAY ABOVE
Shouder workout with resistance bands you can do however u want i usually stand on them and raise to front and sides.
Decline Bench: 5x10 all 3 weeks
Flys (Best if done on a cable machine easier on you and resistance is constant) 4x12 ......4x10.....4x8 last rep hold as long as you can
Tricep Cable Pull downs 5x10
21's 3 sets
Thursday: Legs/Back/Biceps
LEGS SEE ABOVE
Close Grip Pull ups 4xmax
DB Row sets vary depending on how i feel that day usually its around like a 5x8
t bar pull 4x12 3x12 3x10
SUPER SET Shrugs/ DB rear lat raise 5x10 on shrugs and 5x12 on db delts make sure to use good form on delts you prob wont be able to do more than 10 lbs when you start but if you do em right thats all that matters.
Up the River and Down the River: start at 10 lbs do 5 curls either hammer or otherwise what ever yoru comfortable go up to your max curl weight then go back down. so say my max 5 rep curl max is 45 dumbells i go 10, 15, 20, 25, 30 etc then back down 5 reps in each hand.
ABS
Friday:Chest/Shoulders/Triceps
Incline Bench: Reps are the same as above for monday bench
DB Flat Bench: _____________________________________^
Seated DB shoulder press: Week1: 4x10 Week 2: 4x8 Week 3:4x6
another shoulder excercise your comfortable with find one that is different and is easy on your shoulder cause its easy to hurt your shoudlers.
Skull Crushers: 4x12 all 3 weeks
Weighted Dips: 4x15 (if you can't do weighted then do regular dips)
This is a pretty solid workout if you mix ball and some running for cardio you shoudl see some results. hope this helps bud
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