New BB workout
If I want to be a BB I need to workout like one - that means insted of my 3 1/2 hour 3 day a week grinders, I am switching to six day a week appoximately 1 hour workouts so that I am fresh for each body part.
Day1 - Chest/Front delts - Inclines, flats, declines, front raises, flyes, overhead raises in circular fashion, flyes on rings, sled for upper body
Day 2 - Bi/forearm/abs - Curls barbell, wrist rolls, dumbell concentration curls, wrist curls, hammers, reverse grip curls, Thor’s hammer, zotman curls, ab crunchs, standing abs, Russian Twists, leg raises, sled for legs
Day 3 - Hamstrings/Deads - Deads, standing leg curl, SLDL, GHR, reverse Hypers, sled - pull throughs
Day 4 - Back/rear delt, traps - chins and pullups, bent over rows, one arm rows, rear delts, lying side raises, pulldowns with rotating bar, close grip pulldowns, pullovers, shrugs, sled legs
Day 5 - Triceps/overhead presses - Overhead press, close grips, dumbell press, one arm extentions, side laterals, skull crushers, pushdowns, kicks, sled legs
Day6 - legs/quads - Squats, lunges, zane hacks, sissy squats, front squats, sled heavy for legs
30 minutes of cardio every morning except leg days
