Im considering joining the army so i do pushups Mon, Weds, Fri and pull-ups, Tues, Thurs, Sat along with my normal lifting. I also do cardio 5 days a week and workout my abs every other day. Also I eat a healthy diet. My main concern is if I am allowing enough rest.
Monday: Triceps
Lying tricep extension (skullcrushers) 3x10
Dips(weighted if need) 3x10 (or failure)
Standing dumbell extension 3x8-10
Close grip bench press 3x8-12
Tricep pushdowns 3x10
Tuesday: Back/Biceps
Barbell bicep curl - 5 x 10
Seated dumbell curl on incline bench - 3 x 8
Barbell preacher curl - 3 x 10
Reverse barbell curl - 3 x 12
Shrugs- 3 x 10
Lat Pulldowns- 3 x 10
Seated Rows- 3 x 10
Barbell Row- 3 x 10
Weds: Chest/Shoulders
Incline Barbell Bench- 3 x 10 (last to failure)
Flat Barbell Bench- 3 x 10 (last to failure)
Decline Barbell Bench- 3 x 10 (last to failure)
Incline Flies- 3 x 10
Cable Crossovers- 3 x 10
Military Press- 3 x 10
Arnold Press- 3 x 10
Dumbbell Side Raises- 3 x 10
Dumbbell Front Raises- 3 x 10
Thurs: Legs
Leg Press- 4 x 12,10,8,6
Squat- 4 x 12,10,8,6
Hamstring Curls: 3 x 10
Standing Hamstring Curls: 3 x 10 (Each Leg)
Standing Calf Raises 3 x To Failure
Leg Extensions 3 x 10
Walking Lunges 3 x 10 (Each Leg)
I do a pushup improvement program that involves doing close, regular and wide grip pushups to failure. Sorry this is so long, i just want to make sure i am doing my training right.
Monday: Triceps
Lying tricep extension (skullcrushers) 3x10
Dips(weighted if need) 3x10 (or failure)
Standing dumbell extension 3x8-10
Close grip bench press 3x8-12
Tricep pushdowns 3x10
Tuesday: Back/Biceps
Barbell bicep curl - 5 x 10
Seated dumbell curl on incline bench - 3 x 8
Barbell preacher curl - 3 x 10
Reverse barbell curl - 3 x 12
Shrugs- 3 x 10
Lat Pulldowns- 3 x 10
Seated Rows- 3 x 10
Barbell Row- 3 x 10
Weds: Chest/Shoulders
Incline Barbell Bench- 3 x 10 (last to failure)
Flat Barbell Bench- 3 x 10 (last to failure)
Decline Barbell Bench- 3 x 10 (last to failure)
Incline Flies- 3 x 10
Cable Crossovers- 3 x 10
Military Press- 3 x 10
Arnold Press- 3 x 10
Dumbbell Side Raises- 3 x 10
Dumbbell Front Raises- 3 x 10
Thurs: Legs
Leg Press- 4 x 12,10,8,6
Squat- 4 x 12,10,8,6
Hamstring Curls: 3 x 10
Standing Hamstring Curls: 3 x 10 (Each Leg)
Standing Calf Raises 3 x To Failure
Leg Extensions 3 x 10
Walking Lunges 3 x 10 (Each Leg)
I do a pushup improvement program that involves doing close, regular and wide grip pushups to failure. Sorry this is so long, i just want to make sure i am doing my training right.