Alright so YM is going to not be so happy, but I am getting back into the bodybuilding state of mind again....urgh.
Heres the plan for 10 weeks:
Day 1
-Flat DB Bench
-Incline BB Bench
-Dips
-Flat Flies
-Cable Crossovers
Day 2
-Pullups
-DB Row
-Pulldowns (Different grip than used with pullups)
-Bent Over Rows
-Bent Over Flies
-Shrugs
Day 3
-Back Squats
-Lunges
-Extensions
-SLDL
-Leg Curls
-2 types of calve raises
Day 4
-Seated DB Shoulder Press
-Arnold Presses
-Upright Rows
-Side Raises
-Ab Work
Day 5 (All Supersets)
-BB Curl---CGBP
-DB Preacher---DB Extensions
-Hammer Curls---Rope Extensions
-Farmer Walks---Reverse Curls---Kickbacks
Days 6 and 7 are off
Periodzation:
Weeks 1-3: 3x10-12; RI-60 secs, Tempo is 3/1/X
Weeks 4-6: 4x8; RI-90 Seconds, Tempo is 4/1/X
Weeks 7-9: 4x6; RI-120, Tempo Controlled
Heres the plan for 10 weeks:
Day 1
-Flat DB Bench
-Incline BB Bench
-Dips
-Flat Flies
-Cable Crossovers
Day 2
-Pullups
-DB Row
-Pulldowns (Different grip than used with pullups)
-Bent Over Rows
-Bent Over Flies
-Shrugs
Day 3
-Back Squats
-Lunges
-Extensions
-SLDL
-Leg Curls
-2 types of calve raises
Day 4
-Seated DB Shoulder Press
-Arnold Presses
-Upright Rows
-Side Raises
-Ab Work
Day 5 (All Supersets)
-BB Curl---CGBP
-DB Preacher---DB Extensions
-Hammer Curls---Rope Extensions
-Farmer Walks---Reverse Curls---Kickbacks
Days 6 and 7 are off
Periodzation:
Weeks 1-3: 3x10-12; RI-60 secs, Tempo is 3/1/X
Weeks 4-6: 4x8; RI-90 Seconds, Tempo is 4/1/X
Weeks 7-9: 4x6; RI-120, Tempo Controlled