usmcG
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1st post...Hows everybody doin? Anyway heres my routine, if someone has any advice like what to add, what to get rid of, add more volume, less volume, please let me know, I'm open to constructive criticism, and I appreciate the help. :bigok:
chest+tris:
flat bench: 3x10,6,4
incline db: 3x12,10,8
decline fly: 3x8,6,4
db skullcrusher: 3x6,6,4
close grip bench: 3x8,6,4
back+bis:
weighted pullups: 3x5,4,3
bent over row: 3x10,9,8
boflex lat pulldown: 3x20,20,20
barbell curl: 3x10,9,8
db hammer curl:3x12,10,10
off
shoulder+forearm:
arnold press: 3x8,6,4
reverse fly: 4x12,12,10,8
standing military: 3x8,7,6
db shrug: 4x10,10,10,10 superset with lat raises 3x6,6,6
behind back wrist curl: 4x10,8,7,6
legs:
squat or deadlift: (alternate each time) 4x10,10,8,6
leg ext: 3x12,12,10
leg curl: 3x12,10,10
standing calf raise: 3x12,12,12
off
Repeat ^^^
Those are general rep ranges but they vary from workout to workout based on how much weight i am using, I am going for overall mass and strength, I also use rest pause techniques and drop sets on occasion. I am very limited on equipment as well (somehow theres a ****ing bowflex machine here though haha). My diet is 4 meals a day plus 2 weight gainer shakes and is basically whatever they have at the chow hall (im in afghanistan), however i keep my diet as calorie dense and clean as possible. Thanks for all the help guys.
chest+tris:
flat bench: 3x10,6,4
incline db: 3x12,10,8
decline fly: 3x8,6,4
db skullcrusher: 3x6,6,4
close grip bench: 3x8,6,4
back+bis:
weighted pullups: 3x5,4,3
bent over row: 3x10,9,8
boflex lat pulldown: 3x20,20,20
barbell curl: 3x10,9,8
db hammer curl:3x12,10,10
off
shoulder+forearm:
arnold press: 3x8,6,4
reverse fly: 4x12,12,10,8
standing military: 3x8,7,6
db shrug: 4x10,10,10,10 superset with lat raises 3x6,6,6
behind back wrist curl: 4x10,8,7,6
legs:
squat or deadlift: (alternate each time) 4x10,10,8,6
leg ext: 3x12,12,10
leg curl: 3x12,10,10
standing calf raise: 3x12,12,12
off
Repeat ^^^
Those are general rep ranges but they vary from workout to workout based on how much weight i am using, I am going for overall mass and strength, I also use rest pause techniques and drop sets on occasion. I am very limited on equipment as well (somehow theres a ****ing bowflex machine here though haha). My diet is 4 meals a day plus 2 weight gainer shakes and is basically whatever they have at the chow hall (im in afghanistan), however i keep my diet as calorie dense and clean as possible. Thanks for all the help guys.