Hey joel im thinking of switching my program up but im afraid ill get abused by members of this site if this program isnt up to par, would love ur thoughts.
Mon: Back,biceps,
Deadlift x 2
Barbell rows x 3
Chin ups x 2
Barbell shrug x 1 -
this is more a trap exercise i.e shoulders...but if your doing them on back day do them behind you they will hit the lower part of your trap more..hitting your "back" more
Bicep curl x 2
Wednesday: Chest,shoulders, triceps
Barbell curl x 2
- Why the barbell curl??? lol
Incline dumbell press x 2
Dips x 1
Shoulder presses x 2
Side laterals x 1
Skull crushers x 2
my gym does not have a leg press or hack squat machine
Legs,calves,abs
Leg extension x 2
- do this 3rd and then do leg curl after it
Lunges x 1
- Do this 1st and add another set
Stiff legged deadlift x 2
- Do this 2nd
Leg curl x 1
- Add another set - do this 4th
single leg calf raise x 2
Sitting calf raises x 1
Rope crunches x 1