OKay here we go in EXACT order
chest- bench press- 225x6 3 sets, incline dumbell-70x6 3 sets, dips(bw)-6 reps 3 sets cable decline flys-70lbsx6 for 3 sets dumbell flys-50x6 for three sets
triceps (on same day as chest)- JM Press- 100x6 3 sets, rope pulldowns- 110x6 3 sets, dips-6 reps 3 sets, french press or skull crusher- 70x6 3 sets
Back- Pullups x6 3 sets, lat pulldown-210x6 3 sets, barbell row- 135x8 3 sets
tbar-100x6 3 sets, seated close hand row-150x6 3 sets, deadlifts-315x6 3 sets
legs- squat-385x6 3 sets, leg extanesions- 285x8 3 sets (wont go any higher lol)
Hamcurls- 150x6 3 sets, lunges-90x6 3 sets
shoulders- shoulderpress dumbells-65x6 3 sets, uprightrow-110x6 3 sets, side raise (or front it alternates weekly) 30x6 3 sets, reardelt machine-165x6 3 sets, reardelt raises-20x6 3 sets
biceps- regular curls- 90x6 3 sets, hammer curls-35x6 3 sets, reverse grip curls-60x6 3 sets, crucifix curls-60x6 3 sets
now i am starting a new routine next week but its NO NEW lifts i need to confuse my muscles i need any help i can get guys
new lift routine
chest/bi's
back/tris
dayoff
legs
shoulders/abs
day off
day off
please its time to add some new stuff in i have been at this (with some tweaks) for almost 2 years ( i know wayyyy to long) please help me out!
chest- bench press- 225x6 3 sets, incline dumbell-70x6 3 sets, dips(bw)-6 reps 3 sets cable decline flys-70lbsx6 for 3 sets dumbell flys-50x6 for three sets
triceps (on same day as chest)- JM Press- 100x6 3 sets, rope pulldowns- 110x6 3 sets, dips-6 reps 3 sets, french press or skull crusher- 70x6 3 sets
Back- Pullups x6 3 sets, lat pulldown-210x6 3 sets, barbell row- 135x8 3 sets
tbar-100x6 3 sets, seated close hand row-150x6 3 sets, deadlifts-315x6 3 sets
legs- squat-385x6 3 sets, leg extanesions- 285x8 3 sets (wont go any higher lol)
Hamcurls- 150x6 3 sets, lunges-90x6 3 sets
shoulders- shoulderpress dumbells-65x6 3 sets, uprightrow-110x6 3 sets, side raise (or front it alternates weekly) 30x6 3 sets, reardelt machine-165x6 3 sets, reardelt raises-20x6 3 sets
biceps- regular curls- 90x6 3 sets, hammer curls-35x6 3 sets, reverse grip curls-60x6 3 sets, crucifix curls-60x6 3 sets
now i am starting a new routine next week but its NO NEW lifts i need to confuse my muscles i need any help i can get guys
new lift routine
chest/bi's
back/tris
dayoff
legs
shoulders/abs
day off
day off
please its time to add some new stuff in i have been at this (with some tweaks) for almost 2 years ( i know wayyyy to long) please help me out!