Topic: can you do me a new plan?

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Posted at July 29, 2013, 2:34 pm:

can anyone help me please

ive been doing this plan for the last 6 weeks monday to friday,and im on my last week,
i was wondering if any can do me a good 5 day plan please,as my personal instructor is in hospital

here is the plan ive been doing

monday-shoulders
standing barbell press
front raises lower cables rope
upright row cables
standing side lat raises one arm

tuesday-chest
4 sets
inc press 12 reps then immediately flyes 15 reps
dec press 12 reps then immediately flyes 15 reps
flat press 12 reps then immediately flyes 15 reps
pec dec 12 reps then immediately cables 12 reps

wednesday-legs
leg extensions
lunges d/bell
deadlift
squats
leg press

thursday-biceps and triceps
overhead d/bell extensions
kickbacks lower cables
over head rope extensions
b/bell curls
hammer curls
crucifix cables

friday-back
seated row
undergrasp lat pulldown
one arm pull down(lat pull down machine)
bent over row

on all that i do between 15 to 25 reps per set
i do 4 sets on all of them

after each day when ive done them i do between 30 40 minutes cardio on the bikes/running machine/rowing machine ect

i also do about 250 sit ups per day
and i use a machine each day what does my abs,cant rember what its called

Original of the message was taken from http://forum.bodybuilding.com/

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