Hey guys i am currently having week off from the gym (though still got rugby training), was gonna take next week off but went into gym yesterday and didnt do v well so im taking rest of this week off as havnt ha time off in a while.
I am now back on upper/lower split and week looks like this
Mon=upper....wed=lower....fri=upper...............WEEK B Mon=lower....wed=upper...fri=lower
WEEK A:upper
Machine press 3x8....then lat raises 3x10
Db rows 3x8.......then front 3x8 pulldowns
Bb fron shrugs 3x8.........seated Db shrugs
Incline Db press 3x8..........Incline Db flys 3x8
BB curl 3x8...........weighted dips 3x8
Pushdowns 3x8
Forearm/calf work
Wed=lower
Squats 3x6........leg press (only goes to 200kg so adding reps each workout) 3x??.......leg raise 3x10
leg curl 3x8
calf work
Fri=upper
Db flat press 3x8.....decline press 3x8
t-bar rows 3x8....close grip palms facing me pulldowns 3x8
front raises 3x10........rear raises 3x8
behind back shrugs 3x8
hammer curls 3x8.........closegrip bench 3x8
seated incline curls 3x10
calf/forearm work
Week B's the same except 2 lower and one upper workout....seciond lower workout looks like this.
Bb hacks 3x12.........one leg leg press3x10.........one leg Db/BB squats 3x10
SLDL 3x12
Calf work.
What u think should i add more work on traps, 6 sets done each week+on weeks i have 2 upper sessions ther is 9 sets done on traps.
Anything ud change?
davie
