james_clickmemedia

Currently I am doing a 3 day spilt and wish to continue doing a 3 day split just looking to work on something different.


I am also doing 2 days of cardio per week with some core.


So on the Tuesday I do:

Front Pulldowns (machine)
Upright rows (barbell)
T-bar row (machine)
shrugs (dumbbell)
rear delt row (machine)
arm curls (dumbbell)
preacher curls (dumbbell)
wrist curls (dumbbell)

On the Thursday I do:

Bench Press (barbell)
Bench press incline (dumbbell)
Flyes (dumbbell)
shoulder press (machine)
triceps extensions (dumbbell)
cable pulldows (cable)
45 side bend


On the Sunday I do:

Leg Extensions
Hyperextentsions
Lying Leg Curls
Leg Raises (parallel bar)
Seated calf raises (machine)
Sit-ups incline
Twisted set-ups


I have been doing 3 sets of each exercise with a max of 8 reps (24)

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