need a hardcore program. would it be better to hit the same muscle once or 2x a week?
was thinking of something like this..
if once a week:
Monday - Chest
Flat Dumbbell Press ( 4 x 8 )
Incline Dumbbell Press ( 3 x 8 )
Dumbbell Flies ( 3 x 8 )
Cable Crossovers ( 3 x 8 )
Dips ( 4 x 8 )
Tuesday - Biceps/Triceps
Bicep Curls ( 4 x 8 )
Incline Dumbbell Curls ( 3 x 8 )
Close Grip Bench Press ( 3 x 8 )
Lying Tricep Extensions ( 4 x 8 )
Tricep Pushdowns ( 3 x 8 )
Chin Ups ( 4 x 8 )
Wednesday - Legs
Squat ( 4 x 8 )
Leg Press ( 4 x 8 )
Seated Leg Extensions ( 4 x 8 )
Lying Leg Curls ( 3 x 8 )
Seated/Standing Calf Raises ( 4 x 8 )
Thursday - Shoulders
Military Press ( 4 x 8 )
Upright Row ( 4 x 8 )
Dumbbell Lateral Raise ( 3 x 8 )
Barbell Behind Neck Press ( 3 x 8 )
Friday - Back
One Arm Dumbbell Row ( 4 x 8 )
Seated Row ( 4 x 8 )
Lat Pulldown ( 3 x 8 )
Pullups ( 4 x 8 )
V-Bar Pulldown ( 3 x 8 )
or 2x a week it would look something like this:
Monday - Chest/Back
Flat Dumbbell Press ( 4 x 8 )
Incline Dumbbell Press ( 3 x 8 )
Dumbbell Flies ( 3 x 8 )
One Arm Dumbbell Row ( 3 x 8 )
Seated Row ( 4 x 8 )
Total Sets: 17
Tuesday - Shoulders/Biceps/Triceps
Bicep Curls ( 3 x 8 )
Incline Dumbbell Curls ( 3 x 8 )
Tricep Pulldown ( 3 x 8 )
Lying Tricep Extensions ( 3 x 8 )
Chin Ups ( 3 x failure )
Upright Row ( 3 x 8 )
Military Press ( 4 x 8 )
Total Sets: 22
Wednesday - Legs/Chest
Squat ( 4 x 8 )
Leg Press ( 3 x 8 )
Seated Leg Extensions ( 3 x 8 )
Seated/Standing Calf Raises ( 4 x 8 )
Flat Dumbbell Press ( 4 x 8 )
Incline Dumbbell Press ( 3 x 8 )
Total Sets: 21
Thursday - Shoulders/Biceps/Triceps
Military Press ( 3 x 8 )
Upright Row ( 4 x 8 )
Dumbbell Lateral Raise ( 3 x 8 )
Bicep Curls ( 3 x 8 )
Lying Tricep Extensions ( 4 x 8 )
Chin Ups ( 3 x failure )
Total Sets: 20
Friday - Back/Legs
One Arm Dumbbell Row ( 3 x 8 )
Seated Row ( 3 x 8 )
Lat Pulldown ( 3 x 8 )
Pullups ( 3 x failure )
Squat ( 4 x 8 )
Leg Press ( 3 x 8 )
Total Sets: 19
was thinking of something like this..
if once a week:
Monday - Chest
Flat Dumbbell Press ( 4 x 8 )
Incline Dumbbell Press ( 3 x 8 )
Dumbbell Flies ( 3 x 8 )
Cable Crossovers ( 3 x 8 )
Dips ( 4 x 8 )
Tuesday - Biceps/Triceps
Bicep Curls ( 4 x 8 )
Incline Dumbbell Curls ( 3 x 8 )
Close Grip Bench Press ( 3 x 8 )
Lying Tricep Extensions ( 4 x 8 )
Tricep Pushdowns ( 3 x 8 )
Chin Ups ( 4 x 8 )
Wednesday - Legs
Squat ( 4 x 8 )
Leg Press ( 4 x 8 )
Seated Leg Extensions ( 4 x 8 )
Lying Leg Curls ( 3 x 8 )
Seated/Standing Calf Raises ( 4 x 8 )
Thursday - Shoulders
Military Press ( 4 x 8 )
Upright Row ( 4 x 8 )
Dumbbell Lateral Raise ( 3 x 8 )
Barbell Behind Neck Press ( 3 x 8 )
Friday - Back
One Arm Dumbbell Row ( 4 x 8 )
Seated Row ( 4 x 8 )
Lat Pulldown ( 3 x 8 )
Pullups ( 4 x 8 )
V-Bar Pulldown ( 3 x 8 )
or 2x a week it would look something like this:
Monday - Chest/Back
Flat Dumbbell Press ( 4 x 8 )
Incline Dumbbell Press ( 3 x 8 )
Dumbbell Flies ( 3 x 8 )
One Arm Dumbbell Row ( 3 x 8 )
Seated Row ( 4 x 8 )
Total Sets: 17
Tuesday - Shoulders/Biceps/Triceps
Bicep Curls ( 3 x 8 )
Incline Dumbbell Curls ( 3 x 8 )
Tricep Pulldown ( 3 x 8 )
Lying Tricep Extensions ( 3 x 8 )
Chin Ups ( 3 x failure )
Upright Row ( 3 x 8 )
Military Press ( 4 x 8 )
Total Sets: 22
Wednesday - Legs/Chest
Squat ( 4 x 8 )
Leg Press ( 3 x 8 )
Seated Leg Extensions ( 3 x 8 )
Seated/Standing Calf Raises ( 4 x 8 )
Flat Dumbbell Press ( 4 x 8 )
Incline Dumbbell Press ( 3 x 8 )
Total Sets: 21
Thursday - Shoulders/Biceps/Triceps
Military Press ( 3 x 8 )
Upright Row ( 4 x 8 )
Dumbbell Lateral Raise ( 3 x 8 )
Bicep Curls ( 3 x 8 )
Lying Tricep Extensions ( 4 x 8 )
Chin Ups ( 3 x failure )
Total Sets: 20
Friday - Back/Legs
One Arm Dumbbell Row ( 3 x 8 )
Seated Row ( 3 x 8 )
Lat Pulldown ( 3 x 8 )
Pullups ( 3 x failure )
Squat ( 4 x 8 )
Leg Press ( 3 x 8 )
Total Sets: 19
