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Clubber Lang
New member
Right now I just started a 3 day a week lifting program in which I do a workout every other week. I will do Workout A one week and than the next week do Workout B and than the next week do A again than the next week B and so on...
Workout A
Day 1 Monday
Flat dumbell press
Tricep pushdowns (v-bar)
Seated lateral raises
Seated reverse flys
Day 2 Weds.
Box squats
Leg curls
Calve raises
One arm strap pulls
Day 3 Fri.
Seated cable rows (straight bar)
Underhand lat pulldowns
Incline hammer curls
Seated dumbell shrugs
Workout B
Day 1 Mon.
Decline dumbell press
Seated front dumbell raises
Seated rear rotator cuffs
Tricep pushdowns (rope)
Day 2 Weds.
Deads
Glute reverse Hyper-extension
Leg extensions
Kneeling cable crunches
Day 3 Fri.
Seated rows (v-bar)
Wide grip lat pulldowns
Incline dumbell curls
4 way neck machine
Start A again
Most exercises will be 4 sets reps of 10,8,6,4 all while increasing the weight each set. Except for squats,deads,dumbell press,and seated rows which will be 5x5 all while increasing the weight each set.
I'm 6' 220 24 years old. I'm just getting back into lifting this last month after a long layoff.
How's it look?
Workout A
Day 1 Monday
Flat dumbell press
Tricep pushdowns (v-bar)
Seated lateral raises
Seated reverse flys
Day 2 Weds.
Box squats
Leg curls
Calve raises
One arm strap pulls
Day 3 Fri.
Seated cable rows (straight bar)
Underhand lat pulldowns
Incline hammer curls
Seated dumbell shrugs
Workout B
Day 1 Mon.
Decline dumbell press
Seated front dumbell raises
Seated rear rotator cuffs
Tricep pushdowns (rope)
Day 2 Weds.
Deads
Glute reverse Hyper-extension
Leg extensions
Kneeling cable crunches
Day 3 Fri.
Seated rows (v-bar)
Wide grip lat pulldowns
Incline dumbell curls
4 way neck machine
Start A again
Most exercises will be 4 sets reps of 10,8,6,4 all while increasing the weight each set. Except for squats,deads,dumbell press,and seated rows which will be 5x5 all while increasing the weight each set.
I'm 6' 220 24 years old. I'm just getting back into lifting this last month after a long layoff.
How's it look?
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