Actually, let's have a discussion yeah? Care to break down your workouts for me? Split looks attractive to me
Chest/back:
Bench press: warm up @135 for 2 sets first set is 225x12, second is 275x10-12, 3rd 225x12, 4th 225x10-12
Bent over row: warm up @135 for one set, first and second set are 185x15, third is 185 for 12, fourth is 185 till my forearms fail
Dumbbell incline bench: 85x15 for 3 sets, reps will dip to 8 on the 3rd.
Wide grip pulldown: 4 sets of 180 for 12-15 reps
Cable flys: 40lbs each side, 4 sets of as many as I can do
Seated cable row: 180 12-15 reps, 4 sets
Finish up with shrugs, I just do four sets for as many reps as I can or until my traps feel like they won't get pumped anymore.
Legs:
Squats: w/u @135, 4 sets at 315 for whatever I can bust out, last set is usually 3 reps.
Leg press: fucked my knee doing too much so I do 225 one leg at a time. Gets your ass sore as fuck. 4x10-15
Leg extension:
I can't recall the weight, I do leg ext. To get every front head on my quad as pumped as I can. Reps can go as high as 20
Leg curl: same as leg extension
Abs:
Variation, I do 4 different excersises superset for 4 sets. Decline crunch, leg raises, knee sled, planks
Arms/shoulders:
Preacher curl(my biceps suck dick):
Important to note that I get on the bench backward so my arms hang straight down instead of that incline crap that takes off weight as you come up.
4sets, 12-15 reps at 85lbs. I also superset one hand DB tricep raises to warm up for seated tricep dumbbell press
Seated 2h tricep raises:
105lb 15 reps for 2 sets, 85lbs 12-15 reps for last 2 sets
Conc. Curl superset with skull crusher:
Conc curls I take a 20lb DB and do as many as I can for 4 sets.
Skull crusher's I do 105lbs, 15 reps for 3 sets
Cable curls both arms from the side:
30lbs till I fail, drop weight to 20 and pump it out till I can't flex. Do about 3 sets.
Tricep cable pull and pushdown:
Pushdown I push the whole stack for 8-10 reps, pulldown I do really light for as many reps as I can, right after pushdown.
Seated shoulder press(machine):
225x15, 225x10 225x8-10
Rear delt rows:
I do this with 35 lb plates in each hand. I bend over and row, but let my rear delts lift the weight and keep as much back out of it as I can. 15 reps, 4 sets
Lateral raises:
Arms at 90 degrees, start with 35 at 8-12 reps, end with 20 for as many as I can, usually do 3 sets
That's all for shoulders.
Anyway there ya go
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