krebz
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Hi all,
/ignore the strange title of the topic LOL
i always had workout routine of the trainers at gym, but now a days most of them seems to be still in Uni and i don´t trust that, so i made this routine (but since i never did that, i want suggestions).
My last workout routine hat too much volume (almost all exercises were 4x10), and maybe because of that i didnt had so much good gains.
Anyway, here it is what i made:
Chest - Shoulder:
Bench Presses 3x8~12
Incline Dumbbell Bench Press 4x10
Incline Flys 3x10
(Should i add another chest workout here?)
DB Press or Arnold Press 4x10
DB Lateral Raise 3x8~10
Bent Over DB Reverse Fly 3x10
(I would like to train sometimes DB lying Rear Raise, do i replace Bent over?)
Back - abs:
Lat Pull Down 4x10
Seated Cable Row (maybe one arm each) 3x8~10
One Arm Dumbbell Row 3x10
Deadlift 3x8
-Abs still pending, i´m still wondering what to do
(any tip here?)
Legs-Calves:
Leg Curl 4x8~10
Leg Extension 4x10
45 degree leg press 3x8
Squat 3x8~10
(which one can i replace to do DB Walking Lunge sometimes?)
Calf Raise (smith machine) 4x12
One leg calf raise (DB) 3x12
(suggestions? my calf isnt the biggest thing ever)
Biceps - Triceps:
BB Curls 3x10~12
Incline DB Curl 4x8
Concentration Curl 3x10~12
Cable Pushdowns 4x10~12
Two Arm Seated DB Extension 3x10~12
Lying Dumbbell Extension (or Dips) 4x10
(Suggestions here? I really think my arms should be bigger)
Since this is my first routine, i expect many mistakes :bigok:
/ignore the strange title of the topic LOL
i always had workout routine of the trainers at gym, but now a days most of them seems to be still in Uni and i don´t trust that, so i made this routine (but since i never did that, i want suggestions).
My last workout routine hat too much volume (almost all exercises were 4x10), and maybe because of that i didnt had so much good gains.
Anyway, here it is what i made:
Chest - Shoulder:
Bench Presses 3x8~12
Incline Dumbbell Bench Press 4x10
Incline Flys 3x10
(Should i add another chest workout here?)
DB Press or Arnold Press 4x10
DB Lateral Raise 3x8~10
Bent Over DB Reverse Fly 3x10
(I would like to train sometimes DB lying Rear Raise, do i replace Bent over?)
Back - abs:
Lat Pull Down 4x10
Seated Cable Row (maybe one arm each) 3x8~10
One Arm Dumbbell Row 3x10
Deadlift 3x8
-Abs still pending, i´m still wondering what to do
(any tip here?)
Legs-Calves:
Leg Curl 4x8~10
Leg Extension 4x10
45 degree leg press 3x8
Squat 3x8~10
(which one can i replace to do DB Walking Lunge sometimes?)
Calf Raise (smith machine) 4x12
One leg calf raise (DB) 3x12
(suggestions? my calf isnt the biggest thing ever)
Biceps - Triceps:
BB Curls 3x10~12
Incline DB Curl 4x8
Concentration Curl 3x10~12
Cable Pushdowns 4x10~12
Two Arm Seated DB Extension 3x10~12
Lying Dumbbell Extension (or Dips) 4x10
(Suggestions here? I really think my arms should be bigger)
Since this is my first routine, i expect many mistakes :bigok: