If this is not that good of a workout then can some1 tell me what to replace and stuff becas I have been doing alright butI am totally pissed cas my arms looked so small today I was thinking I was losing strength and it threw my whole workout away so I quit for the day...Some1 please just help me,I am also drinking 2 to 3 cups of whey protein everyday i workout and I jog everyday and eat a alright amount of protein in regular meals,but please som1 tell me wat I need and dont need---O and by the way alls I hav is barbell excercises so if u add anything make sure its a barbell workout or isolated workout...
Monday
Biceps-Barbell Curls
50LB Set 1=20x Set 2=20x Set 3=20x Set 4=20x
Chest-Flat Bench press
140LB Set 1=10x Set 2=7x set 3=7x Set 4=7x
Traps-Barbell Upright Rows
70LB Set 1=20x Set 2=20x Set 3=15x Set 4=15x
Triceps-Close Triceps Position pushups
Set 1=40x Set 2=30x Set 3=30x Set 4=25x
Abs/oblique-Crunches and bicycle crunches
Set 1,2,3, Do as many as can of regular crunches and bicycle crunches
Tuesday
Traps and upper Back-Barbell Shoulder Shrugs
80LB Set 1,2,3,4=Do as many as possible
Lats-Pullups
Set 1=20x Set 2=20x Set 3=17x Set 4=17x
Lower Back-Dead lifts
95LB Set 1,2,3,4=Do as many as possible
Abs/oblique-Crunches and bicycle crunches
Set 1,2,3, Do as many as can of regular crunches and bicycle crunches
Wednesday
Chest-Flat Bench Press
140LB Set 1=10x Set 2=7x Set 3=7x Set 4=7x
Biceps-Barbell Curls
50LBSet 1=20x Set 2=20x Set 3=20x Set 4=20x
Shoulders-Side Lateral Raises
10LB each hand set 1=20x set 2=20x set 3=20 set 4=20x
Thursday
Full Upper Body Workout
Abs/oblique-Crunches and bicycle crunches
Set 1,2,3, Do as many as can of regular crunches and bicycle crunches
Friday Calves-Jog or jump rope Hamstrings-Leg curls Glutes-Dead lifts
Saturday Calves-Jog or jump rope Hamstrings-Leg curls Glutes-Dead lifts
Abs/oblique-Crunches and bicycle crunches
Set 1,2,3, Do as many as can of regular crunches and bicycle crunches
Sunday OFF DAY