Hi guys,
After 6 months of training, I had an injury, so I had to stop lifting for 3 months. Now I've been doing one month of rehab training and I am ready to start back lifting hard (my PT say it's fine)
Right now I am 5'10 150 lbs, still have some fat, but I need to get some muscle mass, my arms are 12" flexed :-S
I like to train 4 days a week. What do you recommand me? Right now I am doing 2 exercices per muscle, 3 sets of 8-12 reps :
Day1 = Upper (Biceps, Triceps, Back, Shoulders)
Day2 = Lower (Legs, Calves, Traps, Abs, Chest)
Day4 = Same than day 1
Day5 = Same than day 2.
Is it fine? Is it good to hit muscle groups more than once a week? Before my injury I was doing a 4 days split.
Here are the exercices I am doing
Biceps = Ez-Bar Curl, Preacher Curl
Triceps = CloseGrip Bench, Pulldowns
Shoulders = Lateral raises, front raises (I will switch to shoulder presses if my PT say it's fine)
Back = Cable Rows (I will add Lat Pulldowns if my PT say it's fine also)
Legs = Squat, Seated Leg Extension, Leg Curl
Calves = Standing Calves raises
Traps = Shrugs
Chest = Chest Press, Cable Fly
Thanks a lot guys, can't wait to see your answer.
After 6 months of training, I had an injury, so I had to stop lifting for 3 months. Now I've been doing one month of rehab training and I am ready to start back lifting hard (my PT say it's fine)
Right now I am 5'10 150 lbs, still have some fat, but I need to get some muscle mass, my arms are 12" flexed :-S
I like to train 4 days a week. What do you recommand me? Right now I am doing 2 exercices per muscle, 3 sets of 8-12 reps :
Day1 = Upper (Biceps, Triceps, Back, Shoulders)
Day2 = Lower (Legs, Calves, Traps, Abs, Chest)
Day4 = Same than day 1
Day5 = Same than day 2.
Is it fine? Is it good to hit muscle groups more than once a week? Before my injury I was doing a 4 days split.
Here are the exercices I am doing
Biceps = Ez-Bar Curl, Preacher Curl
Triceps = CloseGrip Bench, Pulldowns
Shoulders = Lateral raises, front raises (I will switch to shoulder presses if my PT say it's fine)
Back = Cable Rows (I will add Lat Pulldowns if my PT say it's fine also)
Legs = Squat, Seated Leg Extension, Leg Curl
Calves = Standing Calves raises
Traps = Shrugs
Chest = Chest Press, Cable Fly
Thanks a lot guys, can't wait to see your answer.
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