Why not quads and hams every week? Post em up
I can’t remember who it was, but saw someone on here doing it and gave it a try. Mostly doing it so I can hammer away at each big lift without taking away from the other. I was doing squats then SLDL. My deadlifts were strong but I was losing out doing my squats first. And doing dead’s before squats doesnt sound like fun without a spotter.
Routine
8/27/18 Chest (skipped legs to take it light after cold)
Chest press TUT
Incline press TUT
Incline dumbbell fly N
Decline press TUT
Cable cross press
Decline cable fly
Plate press
Lying leg lifts SS plate side crunch
- 12ss45x12/ 12ss45x12/ 12ss45x12
8/21/18 Shoulders
Arnold press
Lateral raises
Cable front raises
Reverse peck deck
Cable crunches
Plate side crunch
8/20/18 Arms
Hammer curls
Overhead cable extensions standing
EZ curl bar
Lying tricep extension
Bent over concentration curls
Dumbbell tricep extension
Hercules curls
Single cable pull down
8/16/18 Back deload
Chin ups
Cable rows squeeze
Behind the neck lay pull down
Machine row
Dumbbell pullover
Abcoaster front and sides
8/15/18 Chest deload
Dips
Incline dumbbell press TUT
Decline cable fly
Dumbbell fly
Plate press
Cable crunch
160x15 / 160x15 / 160x15
8/14/18 Quads
Squat
- 135x12 / 185x8 / 205x8 / 225x6
Barbbell calf raises SS 12sec hold
Single leg press
Leg extension
Adductors
Adductors
8/13/18 Shoulders
Smith shoulder press
Lateral raise
Front raises
Cable reverse flys
Upright row
Cable crunch
Plate side crunch SS lying leg lifts
- 45x12s12 / 45x12s12 / 45x12s12
8/11/18 Arms
Hammer curls
Incline skull crushers
21s
Dumbbell overhead extension RTR
Concentration curls
Reverse grip cable push down
Hercules curls
Cable parallel extension
Decline Russian twist SS crunch
- 10x20s12 / 10x20s12 / 10x20s12
Abcoaster front and sides
8/10/18 Back
Lat pull down
Dumbbell row
Wide grip cable row
Machine t bar
Dumbbell pullover
Plate oblique crunch
Leg lifts
8/9/18 Chest
Bench press N
Incline dumbbell TUT
Dumbbell fly
Incline cable fly
Pec deck
8/8/18 Hamstrings
Straight leg deadlifts N
Barbbell calf raises
Hamstring curl
Abductors
Adductors
Cable crunch
8/7/18 Shoulders
Military Press
Upright row
Cable front raises
Lateral raises
Reverse pec deck fly
8/6/8 Arms
Hammer curls
Cable push downs
Barbbell curl
Cable pull down flex
Preacher machine N
Overhead cable extension
8/3/18 Back
Pull ups warmup
Lat pull down wide
Bent over barbell rows
Mid grip cable row TUT
Cable lat pullover
Machine lat row wide
8/2/18 Chest
Dips
Incline dumbbell press 120*
Chest machine press
Incline plate press
Decline fly
Cable crunch
Leg lifts
7/31/18 Quads
Squats alternate close to regular TUT
- 135x8 / 135x8 / 135x8 / 135x8
Barbbell calf raises
Single leg press
Leg extension
7/29/18 shoulders (skinned knuckle, let it heal)
Shoulder press machine
Lateral raise machine
Dumbbell front raises
Cable rear delt extension
Superset rotator cuff exercises
Shrugs TUT
Abcoaster front and sides
7/26/18 Arms (stronger workout after meal)
Dumbbell curls
Preacher curls TUT
Preacher machine N
Hercules curls TUT
Dumbbell skull crushers
Tricep extension machine
Dumbbell tricep extension
7/25/18 Back (good workout but felt weak)
Pulls overs
Lat pull down wide grip
Machine rows N
Lat pull down mid grip (biceps got sore)
Cable rows
Dumbbell incline bench rows
Side crunch
Leg lifts
7/24/18 Chest
Dip machine
Chest press machine
Incline plate press
Dumbbell flys (run the rack negatives)
Single arm cross over cable press
Decline cable flys N
- 20x8 / 15x12 / 10x14 / 20x7
7/23/18 AM blood test
7/22/18 Hamstrings
Leg curls
- 75x15 / 125x15 / 175x12 / 75x15N
Superset calf machine
Leg press
Back extension
Straight leg deadlifts
- 225x12 / 345x4 / 285x4 / 135x8
7/21/18 Shoulders
Shoulder press machine
- 50x20 / 80x12 / 80x7 / 50x8
Lateral raises
Front raises
Rear delt machine
Shrugs
Alternate band rear delt / lateral raise
Cable crunch
Leg raises
Plate side crunch
7/20/18 Arms
Barbell curls
Dumbbell curls
Machine preachers
Overhead cable extension
Skull crushers ez curl bar
Overhead triceps extensions
7/19/18 back **felt weak, couldn’t sleep**
T bar row *rope*
Lat pull down, varying grips
- biceps are too weak to hold onto bar
Single arm cable rows
Behind the neck lat pull down
Parallel lat pulls machine
7/18/18 Chest **insane pumps**
Dip press
Bench press
Incline dumbbell press
Decline cable flys
Flat bench dumbbell flys
Cable crunches
Leg lifts
7/17/18 Quads **great workout**
Squats
- 135x5 / 185x5 / 225x5 / 245x5
Barbell calf raises
Quad extensions
Single leg press
7/16/18 Shoulders
Arnold Press
- 30x12 / 40x10 / 50x8 / 60x4
Front raises
Lateral raises
Incline delt raises
Shrugs
Lying leg raises
Side crunches
7/13/18 Arms **great pump**
Dumbbell curls
Overhead rope cable extensions
EZ bar curls
Skull-crushers
Hammer curls incline bench
Single arm dumbbell extension
7/12/18 Chest and Back
Bench press
Lat pull down
Incline dumbbell close grip press
Bent over rows wide over hand
Machine decline press
Close grip seated cable row
7/11/18 Legs
Squats
- warmup 135x8
- 185x5 / 205x5 / 225x5
Straight leg deadlifts
Barbell calf raises