This is the routine
Mondays- Quads, Chest, Back, Calves, Abs
one minute rest between work sets, 30 seconds rest between warm up sets
pre workout cardio- 5 minute run+15 minutes HIIT on treadmill+5 min incline walking
leg presses- 2 warm up sets single leg+ regular 2x15 (x reps at mid contraction point on final set)
leg extensions- 2x15 (final set drop set for 5 reps+ x reps)
DB sumo squats on two benches- 2x15
Single leg extensions-1x15+x reps
seated calf raises- 2 warm up sets+ 2x20 + x reps
standing calf raises- 2x10 (final set drop set x5)
chest dips- 2 sets x body weight, weighted 2x7-9 + x reps
flat bench cable flys- 2x7 (final set drop set of 5)
incline db press- 2x7-9+ xreps
incline db flyes- 2x7 (final set drop set x5)
wide grip pull ups- 2x max x bodyweight ( i added these)
v handle lat pulldowns- 2x7-9 +x reps
db pullovers- 3x12 (original work out only has 1 set.. not enough)
underhand grip pull downs- 2x7 (final set drop set x5)
one arm db rows- 2x7-9 +x reps
bent over laterals straight arm- 2x7 (final set drop x5)
reverse hyperextensions- 2x25 (added these)
cable upright rows- 2x7-9 + x reps
db shrugs- 2x7 + drop set x5 (i added these)
Pinwheel curls - 2x7-9 +x reps
Reverse tri pushdown 2x7-9 +x reps
db forearm work
Abs- leg raises 3 sets of 20 (slow controlled and bring hips off floor at top), swiss ball pikes 3 sets of 20, weighted decline crunches 3 sets 20, bent over stick twists 2 sets 25 each side) 30 seconds rest between abs sets
post workout cardio- 10-15 minutes low intensity steady state cardio on ellipt or tread
Tuesday- low intensity cardio 45-50 minutes or off
Wednesday- Hams, Delts, Bi's, Tri's, Abs
30 seconds rest between warm up sets and abs, 1 min rest between work sets
pre workout cardio- 5 minute run+15 minutes HIIT on treadmill+5 min incline walking
Reverse Lunges with barbell- 2 warm up sets+2x12
leg curls- 2x15+final set drop set x5+x reps
hyperextensions- 1 set weighted x10, 1 set bodyweight x 25
Single leg curls -1x15+x reps
db shoulder press- 2 warmup+ 2x7-9 + x reps
incline one arm db laterals- 2x7-9 +x reps
db upright rows- 2x7 final set drop set x5+x reps
over head db flys (palms forward)- 2x7-9 +x reps (i added these)
flat bench db presses (arms close to sides, palms facing in)-2 warm up+ 2x7-9+x reps
over head db extensions- 2 warmup+ 2x7-9
db kickbacks- 2x7 final set drop x5
chinups- 2x bodyweight x max (i added these)
under hand chins ups- 2x7-9 weighted + x reps
Bb curls 2x7 (drop to 5 final set)
incline db curls- 1 warm up+ 2x7-9 + x reps
concentration curls- 2x7, final set drop x5
db forearms work
abs-weighted swiss ball crunch 2x20, standing cable crunches 2x20, overhead weighed side bends 3x12, hyperextension bench side bends 3x15, standing cable twists 3x15, planks 2x 1 minute
post workout cardio- low inesnsity steady state 10-15 mins
Thursday- low intensity cardio 45-50 minutes
Friday- full body
pre workout cardio- 5 minute run+15 minutes HIIT on treadmill+5 min incline walking
deadlifts- 2 warmup+ 2x8-10 (im used to doing 5-6 work sets of deadlift)
hyperextensions- 2x25 x bodyweight
behind neck lat pulldowns- 2 warmup+ 2x7 final set drop x5 (subbed these)
straight arm lat pulldowns- 2x7-9 +x reps
rope attach lat pulldowns- 2x7 final drop x5
straight bar cable rows- 2x7-9 +x reps
facepulls- 2x7 final drop x5
smith machine press to neck, wide grip- 2 warmup+ 2x7-9 +x reps
machine flys- 2x7 final set dropx5
incline db press- 2x7-9 +xreps
Cable crossovers -2x7-9 + static hold
behind neck bb press- 2 warmup+ 2x7-9 +x reps
single arm cable upright rows- 2x7 final set dropx5+x reps
Cable lateral raises -2x7 final set dropx5
front cable raises- 2x7 final set dropx5 (added these)
v handle tricep pushdowns- 2x7 final drop x5
straight bar cable curls- 2x7 final drop x5
abductor machine work (added, dont have at my school gym) 4 sets of 20 increasing weight, 5th set x 20 drops weight
glute machine (added, dont have at my school gym) 2x15 each leg
forearm bb work
abs- hanging leg raise- 3x20, reverse crunches 3x15, rope cable crunches 3x20, ab machine 3x20, 50 bicycle crunches, side planksx1 min each side
post workout cardio steady state low intensity 10-15 minutes