lordsgym07
New Member
Hey Gents,
This is my current routine, so far it has served me well. I'm looking for all the help I can get, so any advice or changes would be great!
•Monday
Chest/Triceps/Abs
4 Sets of each at 12,10,8,6 Reps (increasing weight each set)
Chest (For chest I alternate each week between dumbbells and barbel)
Flat Barbell Bench
Incline Dumbbell Bench
Decline Barbell Bench
Incline Dumbbell Flys
Decline Dumbbell Flys
Triceps (Only one or two stations, hitting them hard on Friday)
4 Sets of each at 12,10,8,6 Reps
Close Grip Incline
Rope Pull Downs
Abs (4 sets of 20)
Rope Pull Down Crunch
Hanging Leg Raise
•Tuesday
Back/Traps/Biceps
4 Sets of each at 12,10,8,6 Reps
Back
Wide Grip Pull Ups (4sets of 6)
Close Grip Rows (Cable)
Wide Grip Lat Pulls (Cable)
Bent Over Rows (Machine, or barbell)
Reverse Grip Pull Downs (Palms Facing You) Shoulder width apart
One Arm Bent Over Rows
Traps (4sets of 20)
Dumbbell Shrugs
Barbell Shrugs
Biceps
4 Sets of each at 12,10,8,6 Reps
Preacher EZ Bar Curls
Single Hammer Curls
•Wednesday
Upper Legs
4 Sets of each at 12,10,8,6 Reps
Squats (Front or Back)
Leg Press (Single or Both)
Leg Extension
Leg Curls
Lunges
Calves
Seated Calve Raises
Standing Calve Raises
Calve Presses (Using Leg Press)
•Thursday
Shoulders/Traps/Chest/Abs
Shoulders
Arnold Press
Barbell Press
Upright Rows
Front Dumbbell Raises
Side Dumbbell Raises
Dumbbell Lying Rear Lateral Raise
Traps
Seated Shrugs
Cable Shrugs
Barbell Shrugs (Front or Behind)
Chest
(All incline stations) 4 Sets of each at 12,10,8,6 Reps
Close Grip Incline Barbell Bench
Close Grip Incline Dumbbell Bench
Incline Flys
•Friday
Tris/Bis/Abs
4 Sets of each at 12,10,8,6 Reps
Triceps
Decline Skull Crushers (with EZ bar)
Rope Pull Downs
Single Arm Tricep Extension (Dumbbell)
Weighted Dips
Biceps
Straight Barbell Curls
Preached Curls ( w/ EZ bar)
Standing Hammer Curls
Single Arm Preacher Curls
Reverse Curls (EZ bar, barbell, or cable)
Abs (4 sets of 20)
Rope Pull Down Crunch
Hanging Leg Raise
Wood Chops (High,Middle,Low positions) 4 sets 12,10,8,6 for each position.
Saturday-Sunday Off
Aternate
4 sets 12,10,8,6 one week.
The next week 4 sets of 12.
Thanks!
lordsgym07
This is my current routine, so far it has served me well. I'm looking for all the help I can get, so any advice or changes would be great!
•Monday
Chest/Triceps/Abs
4 Sets of each at 12,10,8,6 Reps (increasing weight each set)
Chest (For chest I alternate each week between dumbbells and barbel)
Flat Barbell Bench
Incline Dumbbell Bench
Decline Barbell Bench
Incline Dumbbell Flys
Decline Dumbbell Flys
Triceps (Only one or two stations, hitting them hard on Friday)
4 Sets of each at 12,10,8,6 Reps
Close Grip Incline
Rope Pull Downs
Abs (4 sets of 20)
Rope Pull Down Crunch
Hanging Leg Raise
•Tuesday
Back/Traps/Biceps
4 Sets of each at 12,10,8,6 Reps
Back
Wide Grip Pull Ups (4sets of 6)
Close Grip Rows (Cable)
Wide Grip Lat Pulls (Cable)
Bent Over Rows (Machine, or barbell)
Reverse Grip Pull Downs (Palms Facing You) Shoulder width apart
One Arm Bent Over Rows
Traps (4sets of 20)
Dumbbell Shrugs
Barbell Shrugs
Biceps
4 Sets of each at 12,10,8,6 Reps
Preacher EZ Bar Curls
Single Hammer Curls
•Wednesday
Upper Legs
4 Sets of each at 12,10,8,6 Reps
Squats (Front or Back)
Leg Press (Single or Both)
Leg Extension
Leg Curls
Lunges
Calves
Seated Calve Raises
Standing Calve Raises
Calve Presses (Using Leg Press)
•Thursday
Shoulders/Traps/Chest/Abs
Shoulders
Arnold Press
Barbell Press
Upright Rows
Front Dumbbell Raises
Side Dumbbell Raises
Dumbbell Lying Rear Lateral Raise
Traps
Seated Shrugs
Cable Shrugs
Barbell Shrugs (Front or Behind)
Chest
(All incline stations) 4 Sets of each at 12,10,8,6 Reps
Close Grip Incline Barbell Bench
Close Grip Incline Dumbbell Bench
Incline Flys
•Friday
Tris/Bis/Abs
4 Sets of each at 12,10,8,6 Reps
Triceps
Decline Skull Crushers (with EZ bar)
Rope Pull Downs
Single Arm Tricep Extension (Dumbbell)
Weighted Dips
Biceps
Straight Barbell Curls
Preached Curls ( w/ EZ bar)
Standing Hammer Curls
Single Arm Preacher Curls
Reverse Curls (EZ bar, barbell, or cable)
Abs (4 sets of 20)
Rope Pull Down Crunch
Hanging Leg Raise
Wood Chops (High,Middle,Low positions) 4 sets 12,10,8,6 for each position.
Saturday-Sunday Off
Aternate
4 sets 12,10,8,6 one week.
The next week 4 sets of 12.
Thanks!
lordsgym07
