Gymsta's Journal

[Beef]

just started doing a 4 day split with 3 days of rest per week

* all sets are 10 reps

today i did Back and Shoulders:

Lat Pulldown (german volume training) - 10 sets

1 Arm Dumbell Row with Upright Row Superset- 4 sets

Low Cable Row- 6 sets

Reverse Flyes- 3 sets

Assisted Wide Grip Chinups with Narrow Grip Chinups Superset- 4 sets

Barbell Military Press- 6 Sets

Standing Shoulder Press with Seated Shoulder Press Superset- 6 sets

Side and Front Raises Superset- 4 sets

took me about 1 hr 15... any comments would be great . thanks

[justhell]

just started doing a 4 day split with 3 days of rest per week

* all sets are 10 reps

today i did Back and Shoulders:

Lat Pulldown (german volume training) - 10 sets

1 Arm Dumbell Row with Upright Row Superset- 4 sets

Low Cable Row- 6 sets

Reverse Flyes- 3 sets

Assisted Wide Grip Chinups with Narrow Grip Chinups Superset- 4 sets

Barbell Military Press- 6 Sets

Standing Shoulder Press with Seated Shoulder Press Superset- 6 sets

Side and Front Raises Superset- 4 sets

took me about 1 hr 15... any comments would be great . thanks

Hey Gymsta,hows the training going?

[Beef]

Hey Gymsta,hows the training going?

jeez, forgot I even made this

just getting back into training after taking a month off. currently doing a 4 day split

day 1- chest

day 2- legs

day 3- back

day 4- shoulders

stats: -6"3

-101 kg

- 13% bf

Saturday March 20 Shoulders

Seated Dumbbell Shoulder Press- 3x6 [36 kg dumbbells]

Standing Overhead Press- 3x6 [44 kg]

Seated Smith Machine Military Press ( Behind Head ) - 3x6 [ 60 kg ] with Front/Side Raise Superset

Handstand Pushups [ 3x10 ]

Rotator Cuff (Internal & External)

[eddie1896]

where are your deads?