Monday - Barbell front presses, Barbell concentration curls for biceps, barbell upright rows (traps), dumbbell preacher hammer curls, Leg lifts
Wednesday - Leg press, seated leg curls (hamstring), Calve raises, Rowing machine (cardio) for 5 minutes at drag 10.
Friday - Bench press, Pull ups, cable extensions (triceps), Ab coaster machine, Machine flyes (chest), Jog for 10 minutes.
Just a few more questions though :
What is the weight of an EZ bar?
Im looking to get a wider shoulders, im currently pressing 40 kg with the barbell. Do you think the presses itself will be good enough to build shoulders or should i incorporate some side raises?
Before this, i was doing chin ups, could only do 5 reps for the first 2 sets and then only 4 for the last. I got stuck there for 4 weeks with no improvements at all. still doing 5,5,4 till the 4th week then i gave up on chin ups and moved to the concentration curls. I know that chin ups are wayyyyy better then curls, but i just cant seem to improve on them at all. a little help here?
the barbell upright rows for traps, forearms tend to get really sore at it and i will lose some grip on the barbell and it will be hanging on fingers when i row it. anything to help this?
is there a proper way to do pull ups to target more on the lats?
Crtitic routine please.
Moderators: Boss Man, cassiegose
Re: Crtitic routine please.
BUMP BUMP
Re: Crtitic routine please.
- program needs a lot of work
- what does the wt of an ez bar matter?
- shoulder presses done with your elbows right back in line with your ears should do but you may need to decrease the wt a little
- try a rep aim for chin ups, say 15, and just do them in as many sets as you need to...next month make it 20 and go again...just get the volume in, you won't get good at them if you don't actually do them
- and concentration curls? for goodness sakes, there's 10 better curl variations then that...they're probably the worse one
- use a slightly wider grip for upright rows
- what does the pull ups thing matter, you can't do them? squeeze your elbows back in towards tour sides anyway and raise your chest up squeezing your shoulder blades down and back together
- what does the wt of an ez bar matter?
- shoulder presses done with your elbows right back in line with your ears should do but you may need to decrease the wt a little
- try a rep aim for chin ups, say 15, and just do them in as many sets as you need to...next month make it 20 and go again...just get the volume in, you won't get good at them if you don't actually do them
- and concentration curls? for goodness sakes, there's 10 better curl variations then that...they're probably the worse one
- use a slightly wider grip for upright rows
- what does the pull ups thing matter, you can't do them? squeeze your elbows back in towards tour sides anyway and raise your chest up squeezing your shoulder blades down and back together
Re: Crtitic routine please.
Whereas the back and shoulder training? Where's the compound lifts (all i see is bench press, whereas squats, deadlifts, dips, overhead presses, BB rows?)
Also what are your stats? Height/weight/lifts? Are you sure you shouldn't just be concentrating on the big lifts at the moment instead of curls etc?
Also what are your stats? Height/weight/lifts? Are you sure you shouldn't just be concentrating on the big lifts at the moment instead of curls etc?