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Hey guys,
This is my second blast, and I would like some input on how it looks. I know I have a few exercises that are a bit high on the rep range but I just feel that they would work best this way.
A little about me, I'm almost 24. I've been working out since I was 18 on and off and took it seriously around 21. Went down from 212 at around 20% BF, to 176 at my lowest then tried to come back up... Now I'm at around 225 and about 14% BF. I'm starting to lower my calorie intake since I want to get sub ten percent BF, and also my wife is almost ready to pop(it's hard to diet with a pregnant lady)
Here it is:
DAY 1
INCLINE DB PRESS—15-20RP
SHOULDER PRESS (SMYTHE) 15-20RP
DB OVERHEAD EXT. (TRI’s) ---15-20RP.
HS LAT PULLDOWN 15-20RP
RACK DEADS 5-7/9-11SS
DAY 2
E-Z BAR CURL’s 15-20RP
PINWHEELS 11-20SS
LEG PRESS CALVES 8-10/15SEC NEG.
LEG CURL (LAYING) 15-25RP
LEG PRESS 8-10/20WM
DAY 3
HS WIDE GRIP CHEST PRESS 11-15RP
DB LATERAL RAISES 15-20RP
REVERSE PRESS (SMYTHE) 15-20RP
UNDERHAND PULLDOWN 15-20RP
SMYTHE ROWS 5-7/9-11SS
DAY 4
SEATED DB CURLS 15-20RP
EZ OVERHAND CURLS 11-20SS
SEATED CALF RAISES 8-10/15 SEC NEG.
SUMO LEG PRESS 15-25RP
SQUATS 6-10/ 20WM
DAY 5
SMYTHE PRESS INCLINE 11-15RP
DB MILITARY PRESS 15-20RP
CLOSE GRIP (SMYTHE) 11-15rp
CLOSE GRIP LAT PULLDOWN 15-20RP
T-BAR ROWS 5-7/9-11SS
DAY 6
DB PREACHERS 15-20RP
HAMMERS 11-20SS
STANDING CALF RAISES 8-10/15 SEC NEG.
STIFFED DEADS 10-15SS
NARROW STANCE SQUATS(SMYTHE) 6-10SS/20WM.
This is my second blast, and I would like some input on how it looks. I know I have a few exercises that are a bit high on the rep range but I just feel that they would work best this way.
A little about me, I'm almost 24. I've been working out since I was 18 on and off and took it seriously around 21. Went down from 212 at around 20% BF, to 176 at my lowest then tried to come back up... Now I'm at around 225 and about 14% BF. I'm starting to lower my calorie intake since I want to get sub ten percent BF, and also my wife is almost ready to pop(it's hard to diet with a pregnant lady)
Here it is:
DAY 1
INCLINE DB PRESS—15-20RP
SHOULDER PRESS (SMYTHE) 15-20RP
DB OVERHEAD EXT. (TRI’s) ---15-20RP.
HS LAT PULLDOWN 15-20RP
RACK DEADS 5-7/9-11SS
DAY 2
E-Z BAR CURL’s 15-20RP
PINWHEELS 11-20SS
LEG PRESS CALVES 8-10/15SEC NEG.
LEG CURL (LAYING) 15-25RP
LEG PRESS 8-10/20WM
DAY 3
HS WIDE GRIP CHEST PRESS 11-15RP
DB LATERAL RAISES 15-20RP
REVERSE PRESS (SMYTHE) 15-20RP
UNDERHAND PULLDOWN 15-20RP
SMYTHE ROWS 5-7/9-11SS
DAY 4
SEATED DB CURLS 15-20RP
EZ OVERHAND CURLS 11-20SS
SEATED CALF RAISES 8-10/15 SEC NEG.
SUMO LEG PRESS 15-25RP
SQUATS 6-10/ 20WM
DAY 5
SMYTHE PRESS INCLINE 11-15RP
DB MILITARY PRESS 15-20RP
CLOSE GRIP (SMYTHE) 11-15rp
CLOSE GRIP LAT PULLDOWN 15-20RP
T-BAR ROWS 5-7/9-11SS
DAY 6
DB PREACHERS 15-20RP
HAMMERS 11-20SS
STANDING CALF RAISES 8-10/15 SEC NEG.
STIFFED DEADS 10-15SS
NARROW STANCE SQUATS(SMYTHE) 6-10SS/20WM.
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