Here's what I plan to do on my next back/biceps workout, I will log which weights I am using and then hopefully increase the weight gradually as time passes
Pull ups 3 x 5 (meaning 5 sets of 3 reps which is the most I can do with proper form)
Lat pull downs 8 x 4
Seated Row 12 x 3
Barbell row 8 x 4
Cable rope row 20 x 3
Dumbbell row 12 x 3
Dumbbell curl 16/12/8
Hammer curl 12 x 3
EZ-bar curl 8 x 4
Here's what I plan to do on my next chest/triceps workout.
Push ups 12 x 5
Bench press 8 x 5
DB press 12 x 3
DB fly 12 x 3
Incline BB press 8 x 4
Lateral delt raise 10 x 3 (Just a quick 3 sets of shoulder isolation after I do chest)
Tricep cable rope pushdowns 12 x 3
Tricep cable bar pushdowns 12 x 3 (with the V-shaped bar)
Tricep cable bar pushdowns 12 x 3 (horizontal bar)
Laying Dumbbell tricep extension dropsets 3 x (6/5/4/3 kg's to failure)
BB skullcrusher/press 12 x 3 (meaning 1 rep consists of a skullcrusher + a bb press. I want to combine the skull crushers with a BB press because if I do too many reps of skullcrushers I might get tondonitis. I plan on doing this with only the BB and no extra weight, aka 20kg.
Pull ups 3 x 5 (meaning 5 sets of 3 reps which is the most I can do with proper form)
Lat pull downs 8 x 4
Seated Row 12 x 3
Barbell row 8 x 4
Cable rope row 20 x 3
Dumbbell row 12 x 3
Dumbbell curl 16/12/8
Hammer curl 12 x 3
EZ-bar curl 8 x 4
Here's what I plan to do on my next chest/triceps workout.
Push ups 12 x 5
Bench press 8 x 5
DB press 12 x 3
DB fly 12 x 3
Incline BB press 8 x 4
Lateral delt raise 10 x 3 (Just a quick 3 sets of shoulder isolation after I do chest)
Tricep cable rope pushdowns 12 x 3
Tricep cable bar pushdowns 12 x 3 (with the V-shaped bar)
Tricep cable bar pushdowns 12 x 3 (horizontal bar)
Laying Dumbbell tricep extension dropsets 3 x (6/5/4/3 kg's to failure)
BB skullcrusher/press 12 x 3 (meaning 1 rep consists of a skullcrusher + a bb press. I want to combine the skull crushers with a BB press because if I do too many reps of skullcrushers I might get tondonitis. I plan on doing this with only the BB and no extra weight, aka 20kg.