training little bear

[littlebear]

Here is my workout that i have created for me.
Chest is a strong point and i want to aprove my shoulders and back width.
What do you think guys???

WEEK 1

DAG 1

SCHOULDERS

Upright rowing 3 sets 4-6 / 4-6 / 4-6
DB press 2 sets 4-6 / 4-6
Cheating DB lateral raises 3 sets 4-6 / 4-6 / 4-6

BICEPS

Barbell curl 2 sets 4-6 / 4-6
Preacher curl 2 sets 4-6 / 4-6
DB hammer curl 2 sets 4-6 / 4-6

TRICEPS

Close grip bench press 2 sets 4-6 / 4-6
Lying BB extension 2 sets 4-6 / 4-6
One arm DB extension 2 sets 4-6 / 4-6

DAG 2

LEGS

Squat 3 sets 4-6 / 4-6 / 4-6
Leg press 3 sets 4-6 / 4-6 / 4-6
Single leg extension 2 sets 4-6 / 4-6
Lying leg curl 3 sets 4-6 / 4-6 / 4-6
Stiff legged deadlift 3 sets 4-6 / 4-6 / 4-6


DAG 3

CHEST

Incline bench press 3 sets 4-6 / 4-6 / 4-6
Bench press 3 sets 4-6 / 4-6 / 4-6

BACK

Rack deadlift 3 sets 4-6 / 4-6 / 4-6
Bent over barbell rowing 3 sets 4-6 / 4-6 / 4-6
Chins 3 sets 4-6 / 4-6 / 4-6
Bent over lateral raises 3 sets 4-6 / 4-6 / 4-6






WEEK 2


DAG 1

SCHOULDERS

DB lateral raises 2 sets 7-9 / 7-9
Rope upright rowing 2 sets 10-12 / 10-12
DB press 2 sets 13-15 / 13-15
Cable behind the back side raises 2 sets 16-20 / 16-20

BICEPS

Alternate DB curl 2 sets 7-9 / 7-9
Cable curl 2 sets 10-12 / 10-12
Concentration curl 2 sets 13-15 / 13-15

TRICEPS

Small bench press 2 sets 7-9 / 7-9
Pushdown 2 sets 10-12 / 10-12
Kickback 2 sets 13-15 / 13-15


DAG 2

LEGS

Leg extension 2 sets 7-9 / 7-9
Hack squat 3 sets 10-12 / 10-12 / 10-12
One legged leg press 3 sets 13-15 / 13-15 / 13-15
Lying leg curl 2 sets 7-9 / 7-9
Stiff legged deadlift 3 sets 10-12 / 10-12 / 10-12
One legged seated leg curl 2 sets 13-15 / 13-15 / 13-15


DAG 3

CHEST

Incline DB press 3 sets 7-9 / 7-9 / 7-9
DB press 3 sets 10-12 / 10-12 / 10-12
DB flyes 2 sets 13-15 / 13-15

BACK

Chins (close grip) 2 sets 7-9 / 7-9
T-baar rowing (width) 3 sets 10-12 / 10-12 / 10-12
DB pullover 3 sets 13-15 / 13-15 / 13-15
Seated rowing 3 sets 16-20 / 16-20 / 16-20
Reverse cable flyes 3 sets 13-15 / 13-15 / 13-15





WEEK 3

DAG 1

SCHOULDERS

SS DB lateral raises 2 sets 8-10 / 8-10
DB upright rowing 2 sets 8-10 / 8-10

SS Cable lateral raises 2 sets 8-10 / 8-10
Single arm DB press 2 sets 8-10 / 8-10

BICEPS

SS EZ barbell curl 2 sets 8-10 / 8-10
Pull ups 2 sets 8-10 / 8-10

SS Preacher curl 2 sets 8-10 / 8-10
Reverse curl 2 sets 8-10 / 8-10

TRICEPS

SS Pushdown 2 sets 8-10 / 8-10
Close grip bench press 2 sets 8-10 / 8-10

SS Reverse pushdown 2 sets 8-10 / 8-10
Incline BB extension 2 sets 8-10 / 8-10


DAG 2

LEGS

SS Leg extension 2 sets 8-10 / 8-10
Front squat 2 sets 8-10 / 8-10

SS Leg extension 2 sets 8-10 / 8-10
Leg press 2 sets 8-10 / 8-10

SS Seated leg curl 2 sets 8-10 / 8-10
Glute ham raise 2 sets 8-10 / 8-10


DAG 3

CHEST

SS Cable crossover (low) 2 sets 8-10 / 8-10
Incline machine press 2 sets 8-10 / 8-10

SS Cable crossover 2 sets 8-10 / 8-10
machine press 2 sets 8-10 / 8-10

BACK

SS Pullover 2 sets 8-10 / 8-10
Front pulldown 2 sets 8-10 / 8-10

SS Straight arm pulldown 2 sets 8-10 / 8-10
Reverse bent over barbell rowing 2 sets 8-10 / 8-10

[All American Dave]

Looks pretty good bro! Might add in a bit here and there (like maybe a fly exercise on chest week 1) but overall I think it looks like a good start!

[littlebear]

Thanks for your feedback, what else would you change?
I'm also a little bit afraid that it is not enough for a workout.

[The One]

Jun 21, 2010 11:54:01 GMT -5 All American Dave said:

Looks pretty good bro! Might add in a bit here and there (like maybe a fly exercise on chest week 1) but overall I think it looks like a good start!

I agree that it looks pretty good. On power week for chest you might want to add weighted dips or some heavy flyes.

If you work hard on every rep of every set this WILL be enough of a workout!

[littlebear]

thanks for your opinion the one , I will start with it saturday

[The One]

Jun 22, 2010 23:43:06 GMT -5 littlebear said:

thanks for your opinion the one , I will start with it saturday

I hope you are keeping a journal here! We want to see your progress!

[littlebear]

Okay, I will start a log in the log section

[All American Dave]

Yeah keeping a journal is a MUST... truly will help you reach your fitness goals!