[peno]

or can any one recommend something else
and i am still waiting on what is the difference in heavy, light, and super days

MONDAY
DUMBELL FLYES
SIDE LATERALS
INCLINE BENCH PRESS
SHRUGS
BENCH PRESS
MILITARY PRESS

WEDNESDAY
CLOSE GRIP BENCH PRESS
CONCENTRATION CURL
FRENCH PRESS
E-Z BAR CURLS
TRICEP PULL DOWNS
BARBELL CURL

FRIDAY
LEG PRESS
LAT PULLDOWNS
LEG EXTENSIONS
DUMBELL ROW
LEG CURLS
SQUAT
BARBELL ROW


and rest on Tuesday, Thursday, Saturday and Sunday

[extreme]

no not really dude... no matter what your goals are! i see that your tryin to get in shape.. do you do cardio? what are your goals bro?

[peno]

yeah i do cardio
just wanting to know if this is a good weight lifting routine
and what is the difference in high, low, split and super

[extreme]

low reps 6 and under=Mass and strength
medium reps 6-10= strength (10ish is for cutting)
high reps=12-15 leaning and cutting

supersets would be awesome for you its like a cardio session within a workout!!! this is how i do my supersets.... lets say up first i have preacher curls and skull crushers... 5 sets of 10 on each!
i do my preacher curls and then 10 seconds later i do my skull crushers... 10 seconds later i do my preachers... so on and so forth until ive done all five sets of each...
as soon as im down with that i take a 2 MIN break! no longer.... gotta keep that heartrate up!!! then i do something else!! youll hate me 2mar!

[KickNit]

Originally Posted by peno

yeah i do cardio

What do you do for cardio?