W13NY
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I haven't changed my routine in a while so its time for a change. Before I start this I was just wondering if anyone had any suggestions for it?
Stats:
Age: 18
Height: 5'10
Weight: 185
GOAL: To gain size and be 195lbs before July.
Monday - Back
DB Rows - 4 Sets (1 Warmup) - 8-10 Reps
Deadlifts - 3 Sets - 8-10 Reps
Wide Grip Pulldowns - 4 Sets - 8-10 Reps
Narrow Grip Pulldowns - 3 Sets - 8-10 Reps
Tuesday - Shoulders
DB Press - 5 Sets (1 Warmup) - 8-10 Reps
Side Raises - 3 Sets - 8-10 Reps
Face Pulls - 3 Sets - 8-10 Reps
BB/DB Shrugs - 4 Sets - 8-10 Reps
Wednesday - Arms
Biceps
DB Curls - 4 Sets (1 Warmup) - 8-10 Reps
Hammer Curls - 3 Sets - 8-10 Reps
Preacher Curls - 3 Sets - 12-15 Reps
Triceps
Close Grip Bench Press - 4 Sets (1 Warmup) - 8-10 Reps
Dips - 3 Sets - 8-10 Reps
Straight Bar Pushdowns - 3 Sets - 8-10 Reps
Thursday - Legs
Squats - 4 Sets (1 Warmup) - 8-10 Reps
Leg Press - 3 Sets - 8-10 Reps
Leg Extensions - 3 Sets - 8-10 Reps
Leg Curls - 3 Sets - 8-10 Reps
Calf Press - 4 Sets - 8-10 Reps
Friday - Chest
Incline DB Press - 4 Sets (1 Warmup) - 8-10 Reps
Flat BB Press - 3 Sets - 8-10 Reps
Decline DB Press - 3 Sets - 8-10 Reps
Cable Flys - 3 Sets - 8-10 Reps
Stats:
Age: 18
Height: 5'10
Weight: 185
GOAL: To gain size and be 195lbs before July.
Monday - Back
DB Rows - 4 Sets (1 Warmup) - 8-10 Reps
Deadlifts - 3 Sets - 8-10 Reps
Wide Grip Pulldowns - 4 Sets - 8-10 Reps
Narrow Grip Pulldowns - 3 Sets - 8-10 Reps
Tuesday - Shoulders
DB Press - 5 Sets (1 Warmup) - 8-10 Reps
Side Raises - 3 Sets - 8-10 Reps
Face Pulls - 3 Sets - 8-10 Reps
BB/DB Shrugs - 4 Sets - 8-10 Reps
Wednesday - Arms
Biceps
DB Curls - 4 Sets (1 Warmup) - 8-10 Reps
Hammer Curls - 3 Sets - 8-10 Reps
Preacher Curls - 3 Sets - 12-15 Reps
Triceps
Close Grip Bench Press - 4 Sets (1 Warmup) - 8-10 Reps
Dips - 3 Sets - 8-10 Reps
Straight Bar Pushdowns - 3 Sets - 8-10 Reps
Thursday - Legs
Squats - 4 Sets (1 Warmup) - 8-10 Reps
Leg Press - 3 Sets - 8-10 Reps
Leg Extensions - 3 Sets - 8-10 Reps
Leg Curls - 3 Sets - 8-10 Reps
Calf Press - 4 Sets - 8-10 Reps
Friday - Chest
Incline DB Press - 4 Sets (1 Warmup) - 8-10 Reps
Flat BB Press - 3 Sets - 8-10 Reps
Decline DB Press - 3 Sets - 8-10 Reps
Cable Flys - 3 Sets - 8-10 Reps