SexShootor
Purple Belt
- Joined
- Oct 12, 2005
- Messages
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I'm not new to lifting weights. I'm pretty ripped up at 165 lbs. I can only work out 4 days in a row and do it the "wrong" way I have been told. I have been working 0ut for years but can't put on size. Tell me what I am doing wrong PLEASE!!!!
Friday-Monday
Friday
Flat bench about 17 sets (triangle to max out 315lbs)
Dumbell incline press 4 sets ( same weight about 75lbs)
Incline Flies (about 50Lbs 4 sets)
Legs
Squats 7 set just till I reach my max weight of...sadly 250 for 6 sets
Barbell Lunges (5 setssame weight)
Leg ext./ Leg Curls 4 sets each
Saturday
Back
Pull ups wide grip (7 setsof 12 to 8 to 8 to 6)
Pull up close grip (7 setsof 12 to 8 to 8 to 6...)
Dumbell Rows 5 sets same weight
cable rows (I suck at these) 3 or 4 sets
Biceps
Barbell curls 7 sets from 60lbs to 70 to 80 to 90, 90 , 80 , 70
Dumbell curls 5 sets 25 to 35 lbs.
cable curls 5 sets
Sunday
Shoulders
Barbell front presses (standing) about 10 sets triangle begining with 95lbs and ending at 150lbs for about 4 reps then back down
Lateral raises 4 sets
front raises 4 sets
Monday
Flat bench about 17 sets (triangle to max out 315lbs)
Dumbell incline press 4 sets ( same weight about 75lbs)
Incline Flies (about 50Lbs 4 sets)
Legs
Squats 7 set just till I reach my max weight of...sadly 250 for 6 sets
Barbell Lunges (5 setssame weight)
Leg ext./ Leg Curls 4 sets each
I want to really beef up my legs and do my abs everyday I can. My abs are perfect for me. Any help will be great!!!
Friday-Monday
Friday
Flat bench about 17 sets (triangle to max out 315lbs)
Dumbell incline press 4 sets ( same weight about 75lbs)
Incline Flies (about 50Lbs 4 sets)
Legs
Squats 7 set just till I reach my max weight of...sadly 250 for 6 sets
Barbell Lunges (5 setssame weight)
Leg ext./ Leg Curls 4 sets each
Saturday
Back
Pull ups wide grip (7 setsof 12 to 8 to 8 to 6)
Pull up close grip (7 setsof 12 to 8 to 8 to 6...)
Dumbell Rows 5 sets same weight
cable rows (I suck at these) 3 or 4 sets
Biceps
Barbell curls 7 sets from 60lbs to 70 to 80 to 90, 90 , 80 , 70
Dumbell curls 5 sets 25 to 35 lbs.
cable curls 5 sets
Sunday
Shoulders
Barbell front presses (standing) about 10 sets triangle begining with 95lbs and ending at 150lbs for about 4 reps then back down
Lateral raises 4 sets
front raises 4 sets
Monday
Flat bench about 17 sets (triangle to max out 315lbs)
Dumbell incline press 4 sets ( same weight about 75lbs)
Incline Flies (about 50Lbs 4 sets)
Legs
Squats 7 set just till I reach my max weight of...sadly 250 for 6 sets
Barbell Lunges (5 setssame weight)
Leg ext./ Leg Curls 4 sets each
I want to really beef up my legs and do my abs everyday I can. My abs are perfect for me. Any help will be great!!!