Hey all. Im looking for some advise regarding my training program,
specifically for my back & biceps-
My current program is a 3day split - mon/wed/friday and am eating 4000cal
per day 7 days a week
Monday: Chest, Shoulders & Triceps
Flat Benchpress - 3 sets, 5-10 rep range
Incline Benchpress - 3 sets - 5-10 rep range
Flyes - 1 set - 15 reps
Tricep Skull-crusher -3 sets - 5-10 rep range
Tricep cable rope pull down - 3 sets- 5-10 rep range
Shoulder press barbell - 3 sets - 5-10 rep range
Wednesday: Biceps & Legs
Barbell Bicep Curl - 3 sets, 5-10 rep range
Dumbell Bicep Curl - 2 sets, 5-10 rep range
Hammer Curl - 3 sets, 5-10 rep range
Squats - 4 sets, 1 warmup, 5-10 rep range
Leg press (machine) 3 sets, 5-10 rep range
Leg curl (machine) 3 sets, 5-10 rep range
Hamstring Curl (machine) 3 sets, 5-10 rep range
Friday: Back, Calves, Traps
Bent Over Row - 3 sets- 5-10 rep range
Chin-up - 3 sets 5-10 rep range
Lat Pull up (smith machine) - 4 sets 5-10 rep range
Back Extention - 3 sets 5-10 rep range
Dumbell Shrugs - 3 sets 5-10 rep range
Not sure of exercise name-using barbell, pull up to Chin (for Traps) - 3
sets, 1 warmup, 5-10 rep range
Calf Raises - 3 sets, 5-10 rep range
For each exercise I do 1 warmup set of 15 repetitions
So far I am getting fairly good results from this program, the only area
which I am concerned with is with my bicep/back routines
My main two questions would be: Should I be training my biceps on wednesday
if I am training my back on a Friday? & Do biceps need to be trained
directly in a bulking up program?
How does the rest of the routine look also?
Any comments & feedback would be greatly appreciated!
Cheers