215.4
Decided to take some of Reg Parks ideas and modify my workouts with them. Specifically weight increases and the 5 sets. Repetitions are different than he suggested. Increased rest times. Added in calves and shrugs to mon/traditional day. Added rope tricep pressdowns into wed/alternative day. Added rev lateral, alt curls and wrist curls superset with reverse on fri/dumbbell day. Those secondary exercises will rotate days. For example triceps rope will switch from alternative to traditional and become French press after a couple of weeks .
Dumbbell day!
Incline dumbbell press 10/10/9/10/10
Seated dumbbell press 10/10/8/8/7
DB Romanian deadlifts 10/10/8/8/8
Dumbbell rows 5x10 (go up in weight next week)
Dumbbell lunges 8/8/6/6/6
Reverse lateral 15/10/10/10/10 (go up in weight)
Alt curls 10/10/8/7/7 (go up 15 lbs for the final set)
Wrist curl ss reverse 20/15/12/6/6
All done till Monday!!!!
Decided to take some of Reg Parks ideas and modify my workouts with them. Specifically weight increases and the 5 sets. Repetitions are different than he suggested. Increased rest times. Added in calves and shrugs to mon/traditional day. Added rope tricep pressdowns into wed/alternative day. Added rev lateral, alt curls and wrist curls superset with reverse on fri/dumbbell day. Those secondary exercises will rotate days. For example triceps rope will switch from alternative to traditional and become French press after a couple of weeks .
Dumbbell day!
Incline dumbbell press 10/10/9/10/10
Seated dumbbell press 10/10/8/8/7
DB Romanian deadlifts 10/10/8/8/8
Dumbbell rows 5x10 (go up in weight next week)
Dumbbell lunges 8/8/6/6/6
Reverse lateral 15/10/10/10/10 (go up in weight)
Alt curls 10/10/8/7/7 (go up 15 lbs for the final set)
Wrist curl ss reverse 20/15/12/6/6
All done till Monday!!!!
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