First online training Journal

[Pitbull1986]

OK I have a 10 Week Workout Planned with 2 seperate workouts workout 1 is done weeks 1,3,5,7,9 and workout 2 is done 2,4,6,8,10. My split looks like this....

Workout 1:

Day 1: Chest

Bench Press 4 Sets (8, 6, 4, 12) Supersetted with 4 sets Flat Bench Dumbbell Flies (8, 6, 4, 12)
Incline Dumbbell Press 3 Sets (8, 6, 4)
Decline Dumbbell Press 3 sets ( 8, 6, 4)
Cable Flies 3 Sets (10, 8, 6)
Wide Grip Pushups 3 Sets until failure

Day 2: Back

Barbell Rows 4 Strip Sets
Front Lat Pull Downs 4 Sets (12, 10, 8 6)
Incline Bench Isolation Rows 3 Sets (10, 8, 6)
Good Mornings 3 Sets (10, 8, 6)
Static Contraction Cable Rows 3 Sets (10, 8 6)
Seated Dumbbell Shrugs Supersetted with Barbell Shrugs 4 Sets (10, 8, 6, 20)

Day 3: Legs

8 Weeks to Bigger Legs Workout

Day 4: Shoulders

Military Press Supersetted with Dumbbell Upright Rows 3 Sets (10, 8, 6)
Side Lateral Raises 3 Sets (10, 8, 6)
Front Later Raises 3 Sets (10, 8, 6)
Bent Over Lateral Raises 3 Sets (10, 8, 6)
Static Cable Shrugs 3 Sets (10, 8, 6)
Barbell Shrugs 3 Sets (10, 8, 6)

Day 5: Triceps, Biceps, Forearms

Skullcrushers Supersetted with Close Grip Presses 3 Sets (10, 8, 6)
Dumbbell Kickbacks Supersetted with One Arm Overhead Dumbbell extensions 3 Sets (10, 8, 6)
Cable Pulldowns 3 Sets (10, 8, 6)
Diamond Pushups Supersetted with Preacher Curls 3 Sets (10, 8, 6)
Seated Alternate Dumbbell Curls 3 Ascending Sets
Hammer Curls 3 Sets (10, 8, 6)
Side Concentration Curls 3 Sets (8, 8, 8, with 5 negatives)
Forearm Flexors Supersetted with behind the back Wrist Curls 3 Sets until failure
Front Wrist Curls 3 sets of ascending sets

Workout 2

Day 1: Chest

Incline Barbell Bench Supersetted with Incline Dumbbell Flies 4 Sets (8, 6, 4, 12)
Flat Dumbbell Press 3 Sets (10, 8, 6)
Flat Dumbbell Flies 3 Sets (10, 8, 6)
Decline Barbell Press 3 Sets (10, 8, 6)
Cable Flies 3 Sets (10 8, 6)
Wide Grip Pushups 3 sets until failure

Day 2: Back

Barbell Rows 4 Strip Sets
Rear Lat Pull Downs 4 Sets (12, 10, 8, 6)
Cable rows to the neck 3 sets (10, 8 6)
Incline Bench Isolation Rows 3 Sets (10, 8, 6)
Good Mornings 3 Sets (10, 8, 6)
Seated Dumbbell Shrugs 3 Sets (10, 8, 6)
Barbell Shrugs 3 Sets (10, 8, 6)

Day 3: Legs

8 Weeks to Bigger Legs Workout

Day 4: Shoulders

Overhead Dumbbell Press 4 Sets (10, 8, 6, 4)
Upright Rows Supersetted with Side Lateral Raises 3 Sets (10, 8, 6)
Front Lateral Raises 3 Sets (10, 8, 6)
Bent Over Lateral Raises 3 Sets (10, 8, 6)
Static Cable Shrugs Supersetted with Barbell Shrugs 3 Sets (10, 8, 6)

Day 5: Triceps, Biceps, Forearms

Skullcrushers Supersetted with Close Grip Presses 3 Sets (10, 8, 6)
Dumbbell Kickbacks Supersetted with One arm Pull Downs 3 Sets (10, 8, 6)
Overheead dumbbell extensions 3 sets (10, 8, 6)
Diamond Pushups Supersetted with Spyder Curls 3 Sets (10, 8, 6)
Standing Alternate Dumbbell Curls supersetted with Preacher Curls 3 Sets (10, 8, 6)
21’s- 3 Sets (static contraction)
Front Concentration Curls 3 Sets (8,8,8, with 5 negatives)
Front wrist curls tri setted with Forearm Flexors and Behind Back Wrist Curls 3 Sets (10,8,6)


My diet is strictly enforced... at the very LEAST 185 grams of protein a day spread out of about 5 meals a day( 6-7 if you add the protein shakes) Also I do abs and cardio every other day. I would just like to get some opinions of other people on my split becuase this is my first online training journal...thank you.

[Schlyder]

Looks fine!

[Pitbull1986]

thanks...any other opinions/suggestions