pfafkl13
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So here's what my current routine looks like:
*Day 1: Back and Bi’s – wait 90 seconds between sets
Deadlift: warm up, Then do 10-12x for 4 sets
Bent over DB rows: 10-12x 2 sets
Widegrip pulldown: hands all the way out on the bar. 10-12x for 3 sets
Pullups (neutral grip) 10-12x for 2 sets
Drop set of curls on the EZ bar: typically 8,6,8 reps 2 sets
*Day 2: Chest and Tri’s – wait 90 seconds between sets
DB Inclined Bench: 10-12x for 3 sets
DB Flat Bench: 10-12x for 2 sets
Dips (leaning forward): 10-12x for 2 sets. 25-45lbs on the weight belt.
Dips (no lean, focus on tri's): 10-12x for 2 sets. 25-45lbs weight belt.
Close grip bench (shoulder width) on the Smith machine: 10-12 reps for 2-3sets.
Cable crosses w/ the pulley set high: 10-15 reps for 2 sets.
Skull Crushers: 10-12x 2 sets
Single arm tricep pushdown 10-12x 2 sets
*Day 4: Legs - wait 90 seconds between sets
Hack squat machine 20x 4 sets
Leg press machine (looks like a sliding chair): 20x 4 sets
Leg extension: 12-15x 2 sets
Leg curl or straight legged deadlifts: 12-15x 2 sets
Day 5: Shoulders and Traps
Military Press: 10-12x 4 sets
Clean: 10-12x 3 sets
DB Front raise: 10-12x 2 sets (one arm at a time)
DB Side raise: 10-12x 2 sets
DB rotator cuff: Hold DB’s like your giving two thumbs down then raise up. This will kind of be a V- motion. 10-12x 2 sets
BB shrugs: 10-12x 2 sets
I typically do sometype of abs everyday
*Day 1: Back and Bi’s – wait 90 seconds between sets
Deadlift: warm up, Then do 10-12x for 4 sets
Bent over DB rows: 10-12x 2 sets
Widegrip pulldown: hands all the way out on the bar. 10-12x for 3 sets
Pullups (neutral grip) 10-12x for 2 sets
Drop set of curls on the EZ bar: typically 8,6,8 reps 2 sets
*Day 2: Chest and Tri’s – wait 90 seconds between sets
DB Inclined Bench: 10-12x for 3 sets
DB Flat Bench: 10-12x for 2 sets
Dips (leaning forward): 10-12x for 2 sets. 25-45lbs on the weight belt.
Dips (no lean, focus on tri's): 10-12x for 2 sets. 25-45lbs weight belt.
Close grip bench (shoulder width) on the Smith machine: 10-12 reps for 2-3sets.
Cable crosses w/ the pulley set high: 10-15 reps for 2 sets.
Skull Crushers: 10-12x 2 sets
Single arm tricep pushdown 10-12x 2 sets
*Day 4: Legs - wait 90 seconds between sets
Hack squat machine 20x 4 sets
Leg press machine (looks like a sliding chair): 20x 4 sets
Leg extension: 12-15x 2 sets
Leg curl or straight legged deadlifts: 12-15x 2 sets
Day 5: Shoulders and Traps
Military Press: 10-12x 4 sets
Clean: 10-12x 3 sets
DB Front raise: 10-12x 2 sets (one arm at a time)
DB Side raise: 10-12x 2 sets
DB rotator cuff: Hold DB’s like your giving two thumbs down then raise up. This will kind of be a V- motion. 10-12x 2 sets
BB shrugs: 10-12x 2 sets
I typically do sometype of abs everyday