Work Out Schedule

[88'RAGTOP]

Ok i am not trying to get huge or anything.

I work M-F and have 45 min a day to go to the gym at my work. I need somone to lay out a schedule for me. What do i do Monday, Tuesday...ect

I am 6'5 and weigh 215 lbs my max bench is 280 lbs.

My goal is to weigh 225 lbs (lean) and to bench 315 lbs.

Oh and of course I would like my six pack back (but who doesn't)

Any help would be appreciated, thanks

[GRAYHORSE]

Chest/Tri's
Back/Bi's
Legs
Shoulders/abs
Chest/Tri's

Back/Bi's
Legs
Soulders/abs
Chest/Tri's
Back/Bi's

And so on, every week one group gets hit twice.


5 excerses for each muscle for 4 sets of 8-12.

Easy as that....

[88'RAGTOP]

Thanks, how do you work the middle of your chest and the top. So far i have been excersizing and the middle and outside of my chest is getting bigger but the top and middle are not. It makes me look like i have A cups! haha

[8mpg]

Incline Bench press - lower pecs
Decline Bench press - upper pecs
Flat Bench press - mid pecs

That should work all 3 parts.

[GRAYHORSE]

Thanks, how do you work the middle of your chest and the top. So far i have been excersizing and the middle and outside of my chest is getting bigger but the top and middle are not. It makes me look like i have A cups! haha


For those parts i'd do Incline Dumbell press, Incline Dumbell flies, Cable Flies, and Pecdeck.

[88'RAGTOP]

what is peck deck?

[347Mike]

what is peck deck?

http://kbierek.powweb.com/shapefit-pics/chest-exercises-butterflys.gif

[poopnut2]

Incline Bench press - lower pecs
Decline Bench press - upper pecs
Flat Bench press - mid pecs

That should work all 3 parts.

I've been told by many personal trainers that decline has no benefits over flat bench. Just my .02. I'll do it every once in a while just to switch it up, but it never makes it's way into my "routine".