Workout #6 Heavy Split

Time to go Heavy. Switching to Machine on some lifts for self spotting. Also going to try switching up some of the other lifts. No super-set yet. Think I will save that one for next time. I will be doing this for about a month.

Day 1 Back, Biceps, Forarms, Abs

Back -----
Staight Leg Deadlift 20,12,10,6,6,6,6
Pull-ups - Wide grip 1 x 10, Regular width 1 x 10, Close Grip 1 x 10, Towel 1 x 10
DB Rows 15,10,5,5,5,5
Back Extensions 3 x 10-12

Biceps -----
EZ Bar Curls 12,10,5,5,5,5
Seated DB Curls 10,5,5,5
Reverse Curls 5,5,5
Hammer Curls 5,5,5

Forearms -----
Dowel 3 x 10 , first time for this one we will see if that needs to change
Standing Forearm Curls 3 x 8
Reverse Forearm Curls 3 x 8

Day 2 Chest, Deltoids, Triceps, Abs

Chest -----
Machine Incline 20,12,10,5,5,5,5
Machine Bench 10,8,5,5,5,5
DB Bench Flys 3 x 6-8

Deltoids -----
Push Press 10,8,5,5,5,5
DB Side Laterals 3 x 8-6 Stand straight and rotate hand, pinkie up.
Machine Shoulder flys 3 x 8-10

Triceps -----
Close Grip Bench 10,8,5,5,5,5,
DB Tri Press 3 x 8-6
Dips 3 x burn out up to 10 then add weight

Day 3 Back, Biceps, Forarms, Abs -- medium