[nattheoriginal]

i know there are alot of these in here but i figured i would post my routine and introduce myself at the same time as i have been lurking here for a while. my name is nat and i have been working out since i was 14 but recently after graduating i have slowed down from drinking and partying all the time, i now have decided to get back to working out. so here is my routine.
Back/Bis
Deadlifts 4x6-10
Barbell rows 4x8-12
One arm dumbbell rows 3x10-12
Good mornings 3x8-10

Barbell curls 4x8-10
Alternate dumbbell curls 3x10-12
Cable hammer curls 3x10-12

Sit ups 4x15-20
Side crunch 2x12-15

Chest/Shoulders/Tris
Floor press 4x8-10
Decline bench press 3x10-12
Incline dumbbell press 3x10-12

Alternating dumbbell press 4x8-10
L laterals 3x10-12
Cuban rotation(for rotator cuffs) 3x12-15
Shrugs 3x8-10

French press 4x8-10
Close grip bench press 3x10-12
Cable press downs 3x10-12

Legs/Calves
Box squats 4x8-10
Leg press 3x10-12
Leg extensions 3x12-14
Leg curls 3x10-12

Standing calve raises 4x10-12
Seated calve raises 3x12-15
One legged calve raises 2x10-12

i used to used a lower rep routine but a couple years back when i started out i used a higher rep scheme and thats when i seemed to grow best(even thought i was grossly overtraining) so i figured i would try it out again.

[spatch]

Back/Bis
Deadlifts 4x6-10
Barbell rows 4x8-12
One arm dumbbell rows 3x10-12
Good mornings 3x8-10

Barbell curls 4x8-10
Alternate dumbbell curls 3x10-12
Cable hammer curls 3x10-12

Sit ups 4x15-20
Side crunch 2x12-15

Cut out BB rows or one arm DB rows and put in pull ups IMO.

Chest/Shoulders/Tris
Floor press 4x8-10
Decline bench press 3x10-12
Incline dumbbell press 3x10-12

Alternating dumbbell press 4x8-10
L laterals 3x10-12
Cuban rotation(for rotator cuffs) 3x12-15
Shrugs 3x8-10

French press 4x8-10
Close grip bench press 3x10-12
Cable press downs 3x10-12

Is the Alternation DB press for chest I assume, or sholders. If its for chest, I'd say put in a nother sholder exercise (Military press maybe) and cut out one of the chest exercises

Legs/Calves
Box squats 4x8-10
Leg press 3x10-12
Leg extensions 3x12-14
Leg curls 3x10-12

Standing calve raises 4x10-12
Seated calve raises 3x12-15
One legged calve raises 2x10-12

I suggest cutting a set or 2 from the total calf work. Other then that it looks good.




Good luck

[nattheoriginal]

Cut out BB rows or one arm DB rows and put in pull ups IMO.


Is the Alternation DB press for chest I assume, or sholders. If its for chest, I'd say put in a nother sholder exercise (Military press maybe) and cut out one of the chest exercises




I suggest cutting a set or 2 from the total calf work. Other then that it looks good.




Good luck

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i find that after i have done bb rows that one arm db rows will hit the lats alot harder and pull ups or pull downs dont work as well for me, but i will try to switch it up for some variety

the alternate db press is for shoulders not chest

the one legged calve raises are optional if i dont think my calves have been worked evenly or enough and is only bodyweight