follow up to the last post, I'll prolly use the following movements for everything next blast:
Chest-dips, DB Press, Decline
Shoulders-DB press, machine press, press behind the neck on a smith
Tri's-overhead rope extentions, dips, bench dips
Back width-pull ups-assisted (probably sticking with the DC variation), behind the neck pulldowns, maybe regular pull ups? any suggestions on a 3rd movement
thickness-underhand grip rows, machine rows and maybe high rep rack deads.
bi's-2 hand hammers, drag curls, wide grip cable curls
forearms-wrist curl, hammer curls, reverse grip curl
calfs-1 leg donkeys, toe press, calf sled
hamstrings-lying leg curl, seated leg curl, sumo press
quads-leg press, hack squat, v squat or smith machine squat.
I'm gonna vary some of the rep scheme's, some I'll work up to 30rp, some will go to 20 and some I'll go really heavy on and shoot for 12. I just want to figure out which ones work best with which rep range.
Abs are gonna be done max-ot style, once a week. 2-3 movements.
I'll be using max-ot cardio probably 4-6 times a week, I'll either use the recumbant bike or the eliptical always working to beat my previous distance.
should be fun.