new routine! heavy , light days!

[Yarg!]

heavy day- upper body (really heavy weight for me) *= really low weight warmup set

Flat barbell bench.....10*,8*,1*,5,5,5,3
Incline Barbell bench.....2x5
Rack Deadlift......10*,1*,5,5,5,3
Weighted Pullups.....1x5
Barbell rows....2x5
Cable Rows...2x8
Shrugs.......1x10
Military press.....2x5
Close grip bench.... 1x5
Upright Rows....1x5
Barbell Curl......1x5


Light day- upper body (abysmally low weight)

Dips....*2x8
Incline Barbell.....10*,2x10
Seated Military press.....2x10
Upright Rows........2x10
Barbell rows.......2x10
Pullups..........3sets to failure
Cable rows...........2x10
Dumbbell rows.......2x10
Preacher curls.......2x10
Skullcrushers........6x10
Shrugs......3x10
Prone hyperextensions...3x15

Lower body (won't train legs twice a week b/c i think they need alot of rest)
Heavy day

Squats!......10*,8*,1*,5,5,5,3,3,3
Dumbbell lunges....2x5
Leg extensions......1x15
Leg curls..........3x15
Barbell calf raises.......4x10
Dumbbell calf raises.......2x5



sat
heavy day (upper body)

Monday heavy day (lower body)

Wednesday
light day (upper body)


what do you think? this is still in developement, so if there are any flaws, plz tell me.

 

[paul2110]

The exercises look good, but why are you doing light days?

Why not go heavy on wed?