I am just getting back in the gym after a layoff of 5 months. Wanted to get some opinions on my strength training. Im trying to get leaner and stronger by supplementation. (cycle posted in forum)
--CHEST-BICEP
-Chest 8/6/4/2
Flat Bench
Incline
Hammer Str. Iso-wide
Flys
Decline
Ropes up and down
**cant use dmbells had shoulder injuries in football and rotator pops once ina while
-Bicep 8/6/4/2
Barbells
Seated Dumbells (alt.)
Hammer Str. Preacher curls
Reverse grip barbells
Hammer curls (alt.)
--BACK-TRICEP
-Back 8/6/4/2
Standing Rows
Seated Rows
Hammer Str. rows
Lat pulldowns
Back ups
-Tricep 8/6/4/2
French Curls
Light/tight bench
Triangle pushdowns
Bar pushdowns
Ropes
--LEGS-SHOULDERS
-Legs 8642
Squats
Leg press
Hammy machine
extensions
seated calves (5 plates& 4 25s fast)- I can jump out of gym bball; im 5'9 and can almost dunk
-Delts 8642
Hammer Str press
Upright rows
Superset (front/lateral raise/rev pec dec)
cable raises (front and rear of torso)
** cant use dmbells had shoulder injuries in football and rotator pops once ina while
Abs- various 3 days a week
Could use any help.
--CHEST-BICEP
-Chest 8/6/4/2
Flat Bench
Incline
Hammer Str. Iso-wide
Flys
Decline
Ropes up and down
**cant use dmbells had shoulder injuries in football and rotator pops once ina while
-Bicep 8/6/4/2
Barbells
Seated Dumbells (alt.)
Hammer Str. Preacher curls
Reverse grip barbells
Hammer curls (alt.)
--BACK-TRICEP
-Back 8/6/4/2
Standing Rows
Seated Rows
Hammer Str. rows
Lat pulldowns
Back ups
-Tricep 8/6/4/2
French Curls
Light/tight bench
Triangle pushdowns
Bar pushdowns
Ropes
--LEGS-SHOULDERS
-Legs 8642
Squats
Leg press
Hammy machine
extensions
seated calves (5 plates& 4 25s fast)- I can jump out of gym bball; im 5'9 and can almost dunk
-Delts 8642
Hammer Str press
Upright rows
Superset (front/lateral raise/rev pec dec)
cable raises (front and rear of torso)
** cant use dmbells had shoulder injuries in football and rotator pops once ina while
Abs- various 3 days a week
Could use any help.
