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2004/01/26, 11:54 PM
i work 4 days aweek for about 3 months now
Monday-
Chest,
Incline-5x12,10,8,6 last one to failure.
Decline-4x12,10,8 last to failure
Fly-4x12,10,8 same
Dip-12,10,8 no weight
Tricep,
Dumbells kickback-4x12,10,8 last to failure
Dumbells extention-same as above
Cable pushdown-3x12,10,10
Tuesday rest
Wednesday-
Legs,
squat-4x12,10,8,8
Legs ext.-3x10,8,8
Leg press-4x10,10,8,8
Calf raise-4x10,10,8,8
Thursday-
Shoulders,
Military press-3x10,8,8
Lat. raise-3x10,8,8
Arno. press-4x12,10,8,8
Bicep,
Preacher curl-3x12,10,8
Hammer curl-3x10,8,8
and 21'.
Friday rest
Saturday-
Back,
Deadlifts-4x12,10,8,6
Barbell shugs-5x14,12,10,8,8
Seated cable row-3x10,8,8
Close grip chins-3x10s no weight
Sunday rest
after 3 months and i haven't notice any change yet. maybe i am doing something wrong. please help me out
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2004/01/27, 01:48 AM
I agree with Detox174, you should take some time off and rest your muscles for a week or so, then come back even stronger and break your muscle groups up. For instance do Chest routines monday, then Legs on Tuesday, then rest Wednesday, and do Bi's and Tri's on Thursday, then back & Shoulders on Friday, and take off Saturday and Sunday to let your muscles rest and recover. You should only need to train with weights around 4 days. Change up your routines around every 1 to 2 months maximum.. Your body will get use to the same routine if go any longer than 2 months which will results in very little changes... Shock your body into different routines frequently. Hope this helps....
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