Oblivion:
I looked at your workout plan and have a number of suggestions:
First: You're spending WAY too much time on arms and not nearly enough time on the big muscle groups. I personally recommend 3 full body workouts a week; or 2 upper 2 lower days.
Also; you're hammering your triceps and biceps on monday; then the very next day you're doing shoulders, chest and back all of which utilize bis and tris as secondary movers.
The leg day focuses too much on small, isolation movements and not enough on big power movements. Lose the toe raises; add lunges/hack squats/split squats etc.
Try a couple weeks of big power movements 3 days a week:
Try 4 sets of the following -
Squats, Deadlifts, Benchpress, Pullups and Overhead Pushpress, Dips/Bicep curls - do some ab work as well - (do variations of these; for example somedays instead of squats do split squats or instead of bench press try incline press etc).
I think you'll like the results you achieve on a program like this. Also; to challenge yourself even more...rather than sitting for overhead presses, stand. When doing bicep curls stand on one leg or a stability pad. Do anything you can to make the work more difficult for your body as a whole not just the muscle group you're targeting. Remember; the more muscles you challenge during one exercise the more calories you'll burn.
I hope this helps man! GOOD LUCK!!!
Linear Mode
