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Im starting to plateau out on the Rippetoe plan and I have written up a new workout schedule with the help of a friend.. Im going to be clean bulking and Im going to try and lose a little fat while gaining muscle.
Here it is...
Monday: Chest/Biceps, 40 Minutes Low Intensity Cardio
Chest: Flat Bench
Incline Bench
Dumbbell Flyes
Cable Crossovers
Biceps: Concentration Curls
Hammer Curls
Preacher Curls
Tuesday: 1 Hr Low Intensity Cardio
Wednesday: Back/Shoulders
Back: Lat Pulldowns
Pull-ups
Bent Over Rows
Reverse Flyes
Deadlift
Shoulders: Standing Military Press
Side Raises
Front Raises
Shrugs
Thursday: 1 Hr Low Intensity Cardio
Friday: Legs/Triceps, 40 Minutes Low Intensity Cardio
Legs: Squats
Triceps: Close-grip Flat Bench,
Skullcrushers,
Overhead Dumbbell Raises,
Weighted Dips
Weekend: Rest
Questions: How many sets and reps should i do for each exercise? If I was to do 3 sets would I ramp up in weight as in 90lbs for 10 reps, 100lbs for 10 reps, and then 110lbs for 10 reps, or should I just do 3 sets of the same weight?
Thanks
Here it is...
Monday: Chest/Biceps, 40 Minutes Low Intensity Cardio
Chest: Flat Bench
Incline Bench
Dumbbell Flyes
Cable Crossovers
Biceps: Concentration Curls
Hammer Curls
Preacher Curls
Tuesday: 1 Hr Low Intensity Cardio
Wednesday: Back/Shoulders
Back: Lat Pulldowns
Pull-ups
Bent Over Rows
Reverse Flyes
Deadlift
Shoulders: Standing Military Press
Side Raises
Front Raises
Shrugs
Thursday: 1 Hr Low Intensity Cardio
Friday: Legs/Triceps, 40 Minutes Low Intensity Cardio
Legs: Squats
Triceps: Close-grip Flat Bench,
Skullcrushers,
Overhead Dumbbell Raises,
Weighted Dips
Weekend: Rest
Questions: How many sets and reps should i do for each exercise? If I was to do 3 sets would I ramp up in weight as in 90lbs for 10 reps, 100lbs for 10 reps, and then 110lbs for 10 reps, or should I just do 3 sets of the same weight?
Thanks
