[Cornish_Celt]

mon
chest/bicept

warm up
delt warm up light 30reps
bench press bar only 30reps

chest
decline bench 10,8,6,15
incline bench 10,8,6,15
flat fly 10,8,6,15
cable cross over 10,8,6,15

[COLOR="Red"]bicept
standing ez bar curl 10,8,6,15
hammer curls 10,8,6,15
one arm curl 10,8,6,15
preacher curl 10,8,6,15[/COLOR]

Chest is fine but that is way too much for biceps(holy shit!)
Bicep curls 3 x 6 to 10
hammer curls 2 x 6 to 10
Job done

[andyebs]

cheers i will cut bicepts down hear to learn

one thing will say first 2 are more like warm up sets so theres only one real working set per group
this is something new i am giving a go
sort of like this

Take your 6 rep max for a particular exercise and base your percentages off this weight for the different sets.

For the 10 rep set, use 50% of your 6RM weight.

For the 8 rep set use 75% of your 6RM weight.

For the 6 rep set use 100% of your 6RM weight.

Then you would finish off with using 35% of you 6RM for the 15 reps set.

[Cornish_Celt]

cheers i will cut bicepts down hear to learn

one thing will say first 2 are more like warm up sets so theres only one real working set per group
this is something new i am giving a go
sort of like this

Take your 6 rep max for a particular exercise and base your percentages off this weight for the different sets.

For the 10 rep set, use 50% of your 6RM weight.

For the 8 rep set use 75% of your 6RM weight.

For the 6 rep set use 100% of your 6RM weight.

Then you would finish off with using 35% of you 6RM for the 15 reps set.

Biceps are small muscles, they only need 1 set to warm up

[andyebs]

tues
back

warm up
cardio rower 5mins
seated row machine light 25reps

back
lat pull down 10,8,6,15
dead lift 10,8,6,15
bent over dumbell row 10,8,6,15
cable high back row parrallel grip 10,8,6,15
couldnt help putting few wide grip chin ups in prob about 10 at end

also done forearm exercise rolling a barbell on bench

[andyebs]

thrs
shoulders/triceps

warm up
light rear delt 25reps
light dumbell press 25reps
arms streaches

shoulders
dumbell shrugs 10,8,6,15
machine shoulder press 10,8,6,15
clean and press 10,8,6,15
rear delt raise 10,8,6,15
cable delt raise 10,8,6,15

triceps
cable pshdowns 10,8,6,15
close grip bench press 10,8,6,15
tricept extensions 10,8,6,15

[Cornish_Celt]

20 sets for shoulders!! That's way too much, bring it down bit.
12 sets is a good start

[andyebs]

20 sets for shoulders!! That's way too much, bring it down bit.
12 sets is a good start

im lost at what you mean hear
20 sets what have i done 20 sets of ???

[andyebs]

friday
legs

warm up
some streaching
25 body squats

sqauts 10,8,6,15
leg press 10,8,6,15
leg raise 10,8,6,15
hams raise 10,8,6,15
standing calf 10,8,6,15
seated calf 10,8,6,15

10mins on bike
streaches

[Cornish_Celt]

im lost at what you mean hear
20 sets what have i done 20 sets of ???

4 sets of each exercise x 5 exercises = 20 sets!!

[andyebs]

mon
chest/bicep
warm up
delt warm up
falt bench ward up just bar 25 reps

chest
decline smith 10,8,6,15
incline dumbell 10,8,6,15
incline fly 10,8,6,15
cable fly 10,8,6,15

bicep
standing barbell 10,8,6,15
hammer curl 10,8,6,15
preacher curl ez bar 10,8,6,15