shan
TID Lady Member
- Jul 1, 2011
- 980
- 85
So, it seems I am well enough to train legs again, albeit not like I would like. It will be a while before I do squats, but with the size of my quads I am not too concerned about losing size....so back to logging training The offseason building begins!
Monday: shoulders/chest/tris
w.u. 15 ea int/ext rotations
tricky ricky style db shoulder press/tricep floor press super
10x10
12.5x10x2
front raise / side lateral super
5x10x2, 7.5x10 front
12.5x10x3 side
db shrugs / seated rear delt raise
30x10x3 shrugs
7.5x10x3 rear delt
bench press / skull crushers
bar x10, 70x10, 80x10, 90x3, 85x5 bench
30x10, 40x8x2
ez bar pullovers-20x10x2
ez bar pullovers/close grip bench alternating 20x10
Since lunchtime workouts are so pressed for time, I am compensating for it by doing a 5 day rotating split so everything gets hit 2x in a 7 day period. I know my back and triceps are growing..just need to force some growth out of my shoulders and bi's....heres hoping this does it.
week 1-
M-shoulders/chest/tris
T-legs/glutes/abs
W-back and bi's
Th-legs/glutes/abs
F-shoulders/chest/tris
week 2-
M-back and bi's
T-legs/glutes/abs
W-shoulders/chest/tris
Th-legs/glutes/abs
F-back and bi's
Monday: shoulders/chest/tris
w.u. 15 ea int/ext rotations
tricky ricky style db shoulder press/tricep floor press super
10x10
12.5x10x2
front raise / side lateral super
5x10x2, 7.5x10 front
12.5x10x3 side
db shrugs / seated rear delt raise
30x10x3 shrugs
7.5x10x3 rear delt
bench press / skull crushers
bar x10, 70x10, 80x10, 90x3, 85x5 bench
30x10, 40x8x2
ez bar pullovers-20x10x2
ez bar pullovers/close grip bench alternating 20x10
Since lunchtime workouts are so pressed for time, I am compensating for it by doing a 5 day rotating split so everything gets hit 2x in a 7 day period. I know my back and triceps are growing..just need to force some growth out of my shoulders and bi's....heres hoping this does it.
week 1-
M-shoulders/chest/tris
T-legs/glutes/abs
W-back and bi's
Th-legs/glutes/abs
F-shoulders/chest/tris
week 2-
M-back and bi's
T-legs/glutes/abs
W-shoulders/chest/tris
Th-legs/glutes/abs
F-back and bi's