5 day split
Hi Guys
Thanks for the replys ,yes retired now so can not get out of bed soon enough to go training ,my training for the last 12 months , monday wednesday friday , i start with chest incline bench 3 sets of what i feel like some days 12 others 20 reps but not heavy any more , then pec deck 3 sets 12 to 20 reps , 3 sets flyes 12 reps , then shoulders on the smith machines seated behind neck 3 sets first set only bar 20 reps then add weight each set 8 reps , then on to upright rows on smith machine 3 sets bar only first set then add weight 8 reps , then single dumbel latrels 2 sets 8 reps,then back close grip pulley two sets then 3 sets wide grip lat pull downs 3 sets 8 to 12 reps , then onto triceps 3 sets over head on pulley heavy as i can for 18 to 20, reps, then onto 3 sets dumbel curls start with 35s then 50s then 60s as many reps as i can do as running out of energy then onto legs 2 sets leg extentsions 20 reps then 3 set leg press 80 reps only 4 x 50 plates on it so not heavy, now calfs on machine 3 sets first set 50 reps nest 80 reps last always try for 100 reps some days i am able to do it others not, also do some walking with my dog & kicking the bag but not with the dog.
Regards ALEC