MY JULY EVIL WORK OUT FOR 2014.

                                         MY JULY EVIL WORK OUT FOR 2014.

I don't really know how its going to be but am sure it will hard and nice in a way. look at the workout and tell me what you think.we could  put heads together and workout something aii.

Day	Body Part	Exercise	Sets	Repetitions
Monday
	Chest, Triceps, Abs
		Weighted Wide Push-Ups	3	6 – 12
		Dumbbell Pullovers	3	6 – 12
		Incline Flyes	3	6 – 12
		Close-Grip Bench Presses	3	6 – 12
		Lying Triceps Extensions	3	6 – 12
		Triceps Kickbacks	3	6 – 12
		Crunches	3	6 – 12
Tuesday	Cardio, 60 minutes
Wednesday
	Back, Biceps, Abs
		Weighted Pull-Ups	3	6 – 12
		Barbell Rows	3	6 – 12
		Barbell Pullovers	3	6 – 12
		Dumbbell Curls	3	6 – 12
		Concentration Curls	3	6 – 12 (5 – 8)
		Chin-ups	3	To failure
		Lying Leg Raises	3	6 – 12
Thursday	Cardio, 60 minutes
Friday
	Shoulders, Legs, Abs
		Military Presses	3	6 – 12
		Rear Delt Rows	3	6 – 12
		Lying Side Raises	3	6 – 12
		Hack Squats	3	6 – 12 (3 – 5)
		Good Mornings	3	6 – 12
		Crunches	3	6 – 12
Saturday	Rest
Sunday	Rest

 Mondays Explained

So what’s the combination I’m suspicious of?

After a lot more pondering on how I can give my front delts some respite, I decided to go for something I’m not so sure of: introducing both dumbbell and barbell pullovers into my workout. Exrx lists the first as chest-centric, the second as lat-centric, and I always doubted that. I’ll have to pay a lot of attention to check if it’s really the case.

The dumbbell pullovers replace the regular flyes, while I keep the inclined flyes in. That’s because the weighted push-ups and the pullovers both train the sternal chest portion and I’d otherwise have very little work coming from the clavicular (upper) part.

Wednesdays Explained

The t-bar rows have done their stuff for now and I’m back to barbell rows for back training. Not that the t-bar rows stopped working; I just got a bit tired of them.

True stalling happened on the barbell curls, no matter how I experimented with different rep ranges and drop sets. For home biceps isolations your choices aren’t that big, so I’m back to dumbbell curls. I’m a little wary of those, as their twisting motion tends to cause problems with my forearms. But if you leave out that rotation you can as well stay with barbell curls. I’ll see how it goes.

Fridays Explained

After making very sure that my front delts get little involvement I decided to reintroduce military presses. They are an old favorite of mine and had stalled. As they are a great compound exercise I missed them a lot.

The rear delt rows I put in last month still work, but I have to make very sure that I do them in good form. It is very easy to lose concentration on these and halfway slip into doing regular rows.