6 days on, 1 day off
chest/ tris , back/Bi's , Leg Shoulders
every other day abs
chest
bench
incline
decline
cable cross over
tri
rope pulldown
DB kickbacks
machine pullover
dips
(part shoulder)DB front raises
back/Bi
Preacher curl
Hammer Curl
Reverse curl
Alternating machine curl
lat pulldown
cable row
stiff leg deadlift
machine full motion cross lat pulldown
back extension
legs/shoulders
squat
press
extension
glute
abductor
abduction
lunges
calf raises
military press
upright row
set ranges are dependent on if its a heavy day or volume day (drop sets and negatives)
what do you guys think?
shrugs
chest/ tris , back/Bi's , Leg Shoulders
every other day abs
chest
bench
incline
decline
cable cross over
tri
rope pulldown
DB kickbacks
machine pullover
dips
(part shoulder)DB front raises
back/Bi
Preacher curl
Hammer Curl
Reverse curl
Alternating machine curl
lat pulldown
cable row
stiff leg deadlift
machine full motion cross lat pulldown
back extension
legs/shoulders
squat
press
extension
glute
abductor
abduction
lunges
calf raises
military press
upright row
set ranges are dependent on if its a heavy day or volume day (drop sets and negatives)
what do you guys think?
shrugs
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