you’ll need a nice intermediary program to get you to the next level, stay on cruise control and add even more muscle and strength to your foundation of a physique. at the intermediate time of your life you may feel the uncontrollable urge to add on a slew of new exercises and try every technique under the sun, but take smaller steps and allow your body to adapt and grow. what’s the priority target muscle for weighted dips on friday? i think it would make sense to target the triceps on friday with that dips. i like this exercise and want to work on it further. if you feel it is too much, you can alter the program to better fit your current experience level. i have been following this schedule 5 weeks but i still can’t do the hanging leg raises, as i lose the grip very easily(almost after 8-11 reps). hang in there and perform the program to the best of your ability. however, it does take time and the exercises you’re currently struggling with will help you accomplish grip strength in the long run.
if my grip falls of after 11 reps in the hanging leg raises, what should i do to complete the set? should i increase the number of reps. sure, both of those options sound fine. and what weight do i use for the warm up? you’re warming up a different range of motion before loading it for your working sets. i downloaded it but it only shows the first 4days perform the same workouts during the program duration (same reps, same exercises). track the weight you use and aim to increase the weight used during that time. as for cardio, i meant to ask if it should be done before or after? just be sure that you’re utilizing your chest as the prime mover during your press movements on chest days. if you’re concerned about overtraining the triceps, we have plenty of other workouts on the site that do not train the 2 muscle groups on consecutive days: /workout-routines pullover – dumbbell pullover, or another pull up variation leg press – another squat or lunge variation.
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