Have started working out again with primary focus on weight lifting and looking for options to progress. Find that I'm getting to the stage where I physically can't lift anymore, and while slowing down the progression of weights on some exercises...I've maxed out some others with my 50lb max powerblocks.
Currently working on the following:
Day 1 (Set x Current Weight / Reps)
Bench - 3 x 174/12
Inc DB - 3 x 50/12
Fly - 3 x 50/12
Skull Crushers - 3 x 35/12
Tri Extension - 3 x 65/12
Kick Backs - 3 x 45/12
Day 2
BB Row - 3 x 105/12
DB Row - 3 x 50/12
LM Row - 3 x 105/12
BB Curl - 3 x 99 / 8
H-Curl - 3 x 50 / 12
EZ Curl - 3 x 86/12
Day 3
BB Press - 3 x 105/12
DB Press - 3 x 50 / 8
Shrug - 3 x 49 / 12 (Maxed out my front raise at 40lbs so switched exercises)
Squat - 3 x 209/12
DeadLift - 3 x 184 / 12
Cal Raise - 3 x 184 / 12
Current weight is approx 180lbs.
Looking to change to a new / more varied program and also any criticisms of the current workout.
Not looking to get bulky, actually would prefer to lose some weight and maybe more for definition.
Thanks in advance.
Currently working on the following:
Day 1 (Set x Current Weight / Reps)
Bench - 3 x 174/12
Inc DB - 3 x 50/12
Fly - 3 x 50/12
Skull Crushers - 3 x 35/12
Tri Extension - 3 x 65/12
Kick Backs - 3 x 45/12
Day 2
BB Row - 3 x 105/12
DB Row - 3 x 50/12
LM Row - 3 x 105/12
BB Curl - 3 x 99 / 8
H-Curl - 3 x 50 / 12
EZ Curl - 3 x 86/12
Day 3
BB Press - 3 x 105/12
DB Press - 3 x 50 / 8
Shrug - 3 x 49 / 12 (Maxed out my front raise at 40lbs so switched exercises)
Squat - 3 x 209/12
DeadLift - 3 x 184 / 12
Cal Raise - 3 x 184 / 12
Current weight is approx 180lbs.
Looking to change to a new / more varied program and also any criticisms of the current workout.
Not looking to get bulky, actually would prefer to lose some weight and maybe more for definition.
Thanks in advance.