need a better workout, i think ive hit my plateau
Monday - (chest and back) -
5 sets of pushups (set 1 wide-grip, set 2 medium-grip, set 3 diamond-grip which is where your thumbs and index fingers touch forming the shape of a diamond between your two hands, set 4 low-grip, set 5 high-grip) this works all parts of the chest.
Do all 5 sets of pushups until failure (if you fail on the 8th rep for example, take a break, then move onto the next set)
Dumbell Chest Flies
Dumbell rows
Deadlifts
Tuesday -
NO WEIGHTS, DO ABS AND/OR CARDIO! Go Bike riding or jog/swim for 30-45 minutes and/or do crunches/situps for 100-200 reps total.
Wednesday - Legs and Shoulders
5 sets of leg lunges
OR
5 sets of dumbell squats
5 sets of one-leg calf raises
5 sets of dumbell shoulder shrugs
5 sets of dumbell shoulder presses
Thursday
NO WEIGHTS, DO ABS AND/OR CARDIO! Go Bike riding or jog/swim for 30-45 minutes and/or do crunches/situps for 100-200 reps total.
Friday - ARMS ARMS ARMS!
5 sets of BICEP CURLS!
5 sets of tricep kickbacks with dumbells
5 sets of hammer curls
5 sets of dips
Saturday -
NO WEIGHTS, DO ABS AND/OR CARDIO! Go Bike riding or jog/swim for 30-45 minutes and/or do crunches/situps for 100-200 reps total.
Sunday - TOTALLY OFF, NO WORKOUT, REST UP! AND BEGIN AGAIN ON MONDAY!!!