Tweet
Ok so I have switched from a 5 on 2 off 1 bodypart a day to a 3 on 1 off body divided over 3 days,and its been going well over the last 2 weeks,will follow this for 8 weeks then switch back to 5 on 2 off
Program so far:
Day 1 chest delts tri
Incline barbell press 3 x 6 to 8
-ncline dumbelss 3 x 6 to 8
Incline flyes 3 x 8
Side raises 3 x 8 to 10
Reverse flyes 3 x 8 to 10
Seated dumbell press 3 x 6
Rope extensions 3 x 12
Dips 3 x max
Close grip bench 3 x 6
Day 2 back bi abs
Pull ups 3 x max
Deadlifts 4 x 6
Bent barbell rows 3 x 6 to 8
Pull overs 3 x 8
Shrugs 4 x 12
Barbell curls 3 x 6 to 8
Dumbell curls 3 x 6 to 8
Preacher curls 3 x 6 to 8
Rope crunches 3 x 12
Hanging leg raises 3 x 15
Day 3 quads hams
Squats 4 x 6 to 8
Leg press 3 x 6 to 8
Hack squats 3 x 8
Stiff leg deads 4 x 10
Calves I train on my off days twice a week
Your thoughts?
Program so far:
Day 1 chest delts tri
Incline barbell press 3 x 6 to 8
-ncline dumbelss 3 x 6 to 8
Incline flyes 3 x 8
Side raises 3 x 8 to 10
Reverse flyes 3 x 8 to 10
Seated dumbell press 3 x 6
Rope extensions 3 x 12
Dips 3 x max
Close grip bench 3 x 6
Day 2 back bi abs
Pull ups 3 x max
Deadlifts 4 x 6
Bent barbell rows 3 x 6 to 8
Pull overs 3 x 8
Shrugs 4 x 12
Barbell curls 3 x 6 to 8
Dumbell curls 3 x 6 to 8
Preacher curls 3 x 6 to 8
Rope crunches 3 x 12
Hanging leg raises 3 x 15
Day 3 quads hams
Squats 4 x 6 to 8
Leg press 3 x 6 to 8
Hack squats 3 x 8
Stiff leg deads 4 x 10
Calves I train on my off days twice a week
Your thoughts?