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Shrek
Fucked up Kunce
Monday - Chest / Arms / Calves
Bench Press x 4
Chest Dips x 3
Skull Crusher x 3
Barbell or Dumbell Curl x 3
Standing Calf Raise x 3
Seated calf Raise x 3
Tuesday - Off
Wednesday - Legs
Squats x 4
Leg Press x 2-3
Leg Ext x 3 (optional)
Leg Curl x 3
Sldl x 3
Thursday Off
Friday - Back / Shoulders
Deadlift x 3
Barbell Row x 3
Chinup or Pulldown x 3
Shrugs x 3
Military Press x 3
Side raise x 2
Rear Delt raise x 2
Stick to 6-12 rep range after warmup.
Hope that gives you an idea.
Bench Press x 4
Chest Dips x 3
Skull Crusher x 3
Barbell or Dumbell Curl x 3
Standing Calf Raise x 3
Seated calf Raise x 3
Tuesday - Off
Wednesday - Legs
Squats x 4
Leg Press x 2-3
Leg Ext x 3 (optional)
Leg Curl x 3
Sldl x 3
Thursday Off
Friday - Back / Shoulders
Deadlift x 3
Barbell Row x 3
Chinup or Pulldown x 3
Shrugs x 3
Military Press x 3
Side raise x 2
Rear Delt raise x 2
Stick to 6-12 rep range after warmup.
Hope that gives you an idea.
T
The Big Dell
Guest
While we're on this topic, can someone suggest a 3 day split with Tuesday, Wednesday and Friday? If I could, I would train on Monday, but I can't.
Alright but i cant do leg press and leg curl so should i increase sets in squats and sldls?
just copy his routine.
Shrek
Fucked up Kunce
Yeah do 5 sets on the squats and leg curls you can do with a dumbell between your feet but this may need a helper. If not I guess you can add a set of SLDL's.