veggiesasquatch Posted October 18, 2011 Share Posted October 18, 2011 Ok so I'm just kicking off my third week of a 12 week plan. I switched from being a long distance runner, toning with high reps to soley lifting. Purely to gain size. I work on a 4 day split. I work continental shifts so training fits in with this. 16th oct: Back & biceps. I focus more on lats this week for back. Hyperextensions 4xfailure in 25 reps, weighted Reverse grip pulled down. 1 warmup set then 3xfailure in 12 reps increasing weightWide grip pull down. 3xfailure in 12-15reps increasing weightHammer & reverse grip chins 4xfailure (alternating grips)Bentover barbell rows 4X10 reps (various grips) Biceps:Alternating curls. 1xwarmup then 3Xfailure in 13 reps To finishes biceps I did mc preacher curls 3xfailure in 10 reps then super setted with spider curls till failure, also 3x... Monday 17th: Shoulders,Abs & Calves. Shoulders: Front & side raises superset 1xwarm up then into 3xfailure in 12 reps per movementSeated press 1xwarm up 2xfailure in 8 reps 1xfailure in 20 repsUpright rows with a wide,medium & narrow grip. 7,7,7x3Bent over raises 15x4 superset with calf raises, weighted & body wight so failing between 15-30 reps To finishes with abs superset crunches, v'ups & leg raises. All 3 is one set so 3x failure. I apologise if any words have been changed as am using my iPhone to post. It's also fiddley to do a nice lay out of info so shall try using laptop next time. Link to comment Share on other sites More sharing options...
Create an account or sign in to comment
You need to be a member in order to leave a comment
Create an account
Sign up for a new account in our community. It's easy!Register a new account
Already have an account? Sign in here.Sign In Now