Here is my workout schedule for the week. I just made a thread and got a lot of helpful information. I put this together.
Monday
Chest/Back
Push ups - 3 sets until fail
Incline flys - 3 sets 10 reps. (35 or 40lbs in each hand)
Decline dumbbell press - 3 sets 10 reps
Barbell bent over row - 3 sets 10 reps
Shrugs - 3 sets 10 reps
Seated cable row - 3 sets 10 reps
Tuesday
Push/legs
Full squats 3 sets 10 reps (Heavy)
Deadlifts - 3 sets 10 reps
Leg press 3 sets 10 reps
Good mornings - 3 sets 10 reps
Seated calf raises
About 2 different bicep exercises...
Wednesday
Upper Vertical
Pull
Pull ups 3 sets to fail
Lat pull downs - 3 sets 10 reps
Side lat raises. (holding a 25lb weight)
Push
Dumbbell press - 3 sets 10 reps
Standing barbell press - 3 sets 10 reps
Abs
Thursday
HIIT cardio, no longer than 20mins
Abs
Friday
Chest/Triceps
Push ups - 3 sets to fail
Incline flys - 3 sets to 10 reps
Decline dumbell press 3 sets to 10 reps
About three different tricep exercises.
Saturday
HIIT cardio, no more than 20mins.
Abs
Sunday OFF
What do you think? Personally, i don't think i'm over killing chest, since I'm doing push ups...
But, with this routine can i expect my chest to still grow? I do want people to notice i workout, etc...I want to get lean and have nice abs. I know this will helps push ups...
Monday
Chest/Back
Push ups - 3 sets until fail
Incline flys - 3 sets 10 reps. (35 or 40lbs in each hand)
Decline dumbbell press - 3 sets 10 reps
Barbell bent over row - 3 sets 10 reps
Shrugs - 3 sets 10 reps
Seated cable row - 3 sets 10 reps
Tuesday
Push/legs
Full squats 3 sets 10 reps (Heavy)
Deadlifts - 3 sets 10 reps
Leg press 3 sets 10 reps
Good mornings - 3 sets 10 reps
Seated calf raises
About 2 different bicep exercises...
Wednesday
Upper Vertical
Pull
Pull ups 3 sets to fail
Lat pull downs - 3 sets 10 reps
Side lat raises. (holding a 25lb weight)
Push
Dumbbell press - 3 sets 10 reps
Standing barbell press - 3 sets 10 reps
Abs
Thursday
HIIT cardio, no longer than 20mins
Abs
Friday
Chest/Triceps
Push ups - 3 sets to fail
Incline flys - 3 sets to 10 reps
Decline dumbell press 3 sets to 10 reps
About three different tricep exercises.
Saturday
HIIT cardio, no more than 20mins.
Abs
Sunday OFF
What do you think? Personally, i don't think i'm over killing chest, since I'm doing push ups...
But, with this routine can i expect my chest to still grow? I do want people to notice i workout, etc...I want to get lean and have nice abs. I know this will helps push ups...