- Apr 11, 2005
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Wolfy...Check this out and see what you think. I am going to skip this week and start on this beginning next week. My triceps are not being worked much...only three exercises. I know I have a lot of back and shoulder exercises; however, on my back day...I'm working middle back w/ 3 exercises and lats w/ 3 exercises.
On shoulder day I'm working delts w/3 exercises and traps w/3 exercises.
The only thing I see that I have questions about is my 3 exercises for triceps...question is "Is it enough?"
Here are my workouts...I've done three. I will switch every eighth week. 8 weeks on and one week off. Switch workout. 8 weeks on and one week off. Switch workout. 8 Weeks on and one week off. Back to workout number one.
WEEK 1-8
Monday...chest
Flat Bench
Flat Fly
Incline Bench
Incline Fly
Tuesday…Biceps & Back
Inclined DB Curls
Concentration Curls
Barbell Curls
Wide-Grip Pull Downs
Underhanded Cable Pull-Downs
Close-Grip Pull-Downs
Middle Back Shrug (Inclined Bench)
Bent Over BB Rows
Bent Over DB Rows (Palms Forward)
Thursday…Shoulders & Triceps
Military Press
DB Press
Front Dumbbell Raises
Side Dumbbell Raises
Behind the Back BB Shrugs
BB Shrugs
Upright Rows
Close-Grip Bench
Tricep Push Downs
Lying French Press
Friday…Legs & Forearms
Squats
Leg Curls
Leg Extensions
Calve Raises
Behind the Back DB Wrist Curls
DB Wrist Curls
DB Wrist Curls over Bench (Palms Down)
WEEK 9 - off
WEEK 10-17
Monday…Chest
Flat Bench
Incline Bench
Decline Bench
Tuesday…Biceps & Forearms
DB Curls Over Bench (Palms Up)
BB Culls Over Bench (Palms Downs)
Behind the Back DB Wrist Curls
Hammer Curls
Dumbbell Curls
Preacher Curls
Wednesday…Shoulders
Cable Shrugs
DB Shrugs
DB Upright Rows
Behind the Neck
DB Press
Front Plate Raises
Side Lateral Raises
Thursday…Triceps
Reverse Tricep Push Downs
Reverse on Bench & Curls
Standing French Press
Friday…Back & Legs
Legs
Squats
Leg Curls
Leg Extensions
Calve Raises
Bent Over DB Rows (Palms Inward)
One-Arm DB Rows
Seated V-Bar Rows
Wide-Grip Pull Downs (BN)
Straight Arm Cable Pull-Downs
V-Bar Pull Downs
WEEK 18...off
WEEK 19-26
Monday…Chest
Flat Bench
DB Bench
Incline Bench
Incline DB Bench
Tuesday…Legs & Forearms
Squats
Leg Curls
Leg Extensions
Calve Raises
DB Wrist Curls
Behind the Back DB Wrist Curls
DB Wrist Curls over Bench (Palms Down)
Thursday…Shoulders & Triceps
BB Shrugs
Upright Rows
Behind the Back Shrugs
Standing French Press
Lying French Press
Reverse Push Downs
Tricep Push Downs
Behind the Neck
Military Press
Reverse Fly on Inline Bench
Inclined Front Dumbbell Raises
Friday…Back & Biceps
V-Bar Pull Downs
Wide-Grip Pull Downs
Straight Arm Cable Pull-Downs
Seated Cable Rows
One-Arm DB Rows
Bent Over BB Rows
Inclined Dumbbell Curls
Barbell Curls
Hammer Curls
On shoulder day I'm working delts w/3 exercises and traps w/3 exercises.
The only thing I see that I have questions about is my 3 exercises for triceps...question is "Is it enough?"
Here are my workouts...I've done three. I will switch every eighth week. 8 weeks on and one week off. Switch workout. 8 weeks on and one week off. Switch workout. 8 Weeks on and one week off. Back to workout number one.
WEEK 1-8
Monday...chest
Flat Bench
Flat Fly
Incline Bench
Incline Fly
Tuesday…Biceps & Back
Inclined DB Curls
Concentration Curls
Barbell Curls
Wide-Grip Pull Downs
Underhanded Cable Pull-Downs
Close-Grip Pull-Downs
Middle Back Shrug (Inclined Bench)
Bent Over BB Rows
Bent Over DB Rows (Palms Forward)
Thursday…Shoulders & Triceps
Military Press
DB Press
Front Dumbbell Raises
Side Dumbbell Raises
Behind the Back BB Shrugs
BB Shrugs
Upright Rows
Close-Grip Bench
Tricep Push Downs
Lying French Press
Friday…Legs & Forearms
Squats
Leg Curls
Leg Extensions
Calve Raises
Behind the Back DB Wrist Curls
DB Wrist Curls
DB Wrist Curls over Bench (Palms Down)
WEEK 9 - off
WEEK 10-17
Monday…Chest
Flat Bench
Incline Bench
Decline Bench
Tuesday…Biceps & Forearms
DB Curls Over Bench (Palms Up)
BB Culls Over Bench (Palms Downs)
Behind the Back DB Wrist Curls
Hammer Curls
Dumbbell Curls
Preacher Curls
Wednesday…Shoulders
Cable Shrugs
DB Shrugs
DB Upright Rows
Behind the Neck
DB Press
Front Plate Raises
Side Lateral Raises
Thursday…Triceps
Reverse Tricep Push Downs
Reverse on Bench & Curls
Standing French Press
Friday…Back & Legs
Legs
Squats
Leg Curls
Leg Extensions
Calve Raises
Bent Over DB Rows (Palms Inward)
One-Arm DB Rows
Seated V-Bar Rows
Wide-Grip Pull Downs (BN)
Straight Arm Cable Pull-Downs
V-Bar Pull Downs
WEEK 18...off
WEEK 19-26
Monday…Chest
Flat Bench
DB Bench
Incline Bench
Incline DB Bench
Tuesday…Legs & Forearms
Squats
Leg Curls
Leg Extensions
Calve Raises
DB Wrist Curls
Behind the Back DB Wrist Curls
DB Wrist Curls over Bench (Palms Down)
Thursday…Shoulders & Triceps
BB Shrugs
Upright Rows
Behind the Back Shrugs
Standing French Press
Lying French Press
Reverse Push Downs
Tricep Push Downs
Behind the Neck
Military Press
Reverse Fly on Inline Bench
Inclined Front Dumbbell Raises
Friday…Back & Biceps
V-Bar Pull Downs
Wide-Grip Pull Downs
Straight Arm Cable Pull-Downs
Seated Cable Rows
One-Arm DB Rows
Bent Over BB Rows
Inclined Dumbbell Curls
Barbell Curls
Hammer Curls