Hey guys - I posted this at BB.com as well, but they get so many posts in the workout programs forum that it's totally off the radar already and I haven't gotten any responses, so I figured I would post it here and see if some of you awesome CL people would help out. Here is my original post for help:
Hey guys - I am currently doing a four-day split as far as lifting is concerned. I have had some great results with it. I have been very happy with my progress with legs, back, and shoulders. Arms have been okay. Chest has FELT really good, but I have hit a bit of a plateau and haven't SEEN as much growth or change there. Any ideas anybody could give me would be great.
Oh, another note - I have some serious wrist issues that are not strength-related, but are from prior problems with tendonitis, so I can't do some things that I would like to without upsetting the joint. This includes standard barbell curls and most exercises requiring a straight grip - underhanded or overhanded.
Here's what my current routine looks like:
Monday
Squat
Hack squat
Single leg extension
Stiff leg deadlift
Lying leg curl
Wednesday
Incline barbell bench press
Machine chest fly
Flat dumbbell bench press
Straight arm EZ bar pullover
EZ bar curl
Rope cable curl
Thursday
Bent over EZ bar row
Underhand t-bar row
Low seated cable row
Lat pull
Hyperetension
Seated calf press
Saturday
Standing military press
Seated dumbbell shoulder press
Dumbbell shrug
Machine rear delt fly
Two-arm front dumbbell raise
Rope tricep pulldown
Standing dumbbell overhead tricep extension
Standing calf press
Let me know what you think - I don't guarantee I will take every suggestion, but I appreciate them all!
Hey guys - I am currently doing a four-day split as far as lifting is concerned. I have had some great results with it. I have been very happy with my progress with legs, back, and shoulders. Arms have been okay. Chest has FELT really good, but I have hit a bit of a plateau and haven't SEEN as much growth or change there. Any ideas anybody could give me would be great.
Oh, another note - I have some serious wrist issues that are not strength-related, but are from prior problems with tendonitis, so I can't do some things that I would like to without upsetting the joint. This includes standard barbell curls and most exercises requiring a straight grip - underhanded or overhanded.
Here's what my current routine looks like:
Monday
Squat
Hack squat
Single leg extension
Stiff leg deadlift
Lying leg curl
Wednesday
Incline barbell bench press
Machine chest fly
Flat dumbbell bench press
Straight arm EZ bar pullover
EZ bar curl
Rope cable curl
Thursday
Bent over EZ bar row
Underhand t-bar row
Low seated cable row
Lat pull
Hyperetension
Seated calf press
Saturday
Standing military press
Seated dumbbell shoulder press
Dumbbell shrug
Machine rear delt fly
Two-arm front dumbbell raise
Rope tricep pulldown
Standing dumbbell overhead tricep extension
Standing calf press
Let me know what you think - I don't guarantee I will take every suggestion, but I appreciate them all!
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