travwj
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Hey All,
I have been training for over 10 years and looking for some ideas with a new routine and trying to achieve new goals. I will give a quick run down on me and what my current workout routine is. I am currently sitting around 84-85kg, 182cm tall (5'11) and roughly 15-20%bf.
My current routine looks like this
Monday:
Squats 3/4 sets of 5
Barbell lunges - 2 sets of 6-8
Dumbell Romanian Dead Lift - 3 sets 6 - 8 reps
Leg extension - 4 sets - 10 - 12 superset with
Seated leg curls - 4 sets 10 - 12
Standing calf raises 6 sets 12 - 15
Tuesday:
Flat dumbell press - 4 sets of 5
Incline Dumbell press - 3 sets of 6 - 8
Decline Dumbell press - 2 sets of 6 - 8
Incline flies 2 sets of 8 - 10
Machine flies 2 sets of 12 - 15
Wednesday
Dead lift 4 sets of 3
Wide lat pull down 3 sets of 8
Seated row 3 sets of 8
Straight arm pull down - 4 sets of 12 - 15
Thursday
Seated shoulder press - 4 sets of 5
Standing barbell press 3 sets of 6 -8
Lat raise 3 - sets of 8 - 10 super set with
behind back barbell shrugs 8 - 10
Face pulls 3 sets of 10 - 12 super set with
dumbell shrugs 8 - 10
Calves 12 - 15
Friday
Close grip bench - 3 sets of 5 - 7 super set with
seated dumbell curls - 8
Over head cable tri extension 3 sets of 8 super set with
dumbell curls 10 - 12
tri push downs 10 - 12 super sets with
cable bicep curls
With my new program i need to remove squats and deadlifts as i just injured my lower back while doing DL's and this is due to poor DL technique...i have poor hip flexability and need to work on that and my glute strength a bit with my new program.
I am waiting for my order of finaflex 1-andro and 550-XD to arrive before i start. I will be running 4 weeks of the 1-andro and then into the 550-XD. I am hoping to gain some lean muscle with the 1-andro and then cut some fat with the 550-XD and hold onto my gains. Any new workout ideas or programs please let me know so i can have a look at them....Or if you think my routine now is okay and just needs some mods let e know what you think.
Thanks for any help and sorry for the long post
Trav
I have been training for over 10 years and looking for some ideas with a new routine and trying to achieve new goals. I will give a quick run down on me and what my current workout routine is. I am currently sitting around 84-85kg, 182cm tall (5'11) and roughly 15-20%bf.
My current routine looks like this
Monday:
Squats 3/4 sets of 5
Barbell lunges - 2 sets of 6-8
Dumbell Romanian Dead Lift - 3 sets 6 - 8 reps
Leg extension - 4 sets - 10 - 12 superset with
Seated leg curls - 4 sets 10 - 12
Standing calf raises 6 sets 12 - 15
Tuesday:
Flat dumbell press - 4 sets of 5
Incline Dumbell press - 3 sets of 6 - 8
Decline Dumbell press - 2 sets of 6 - 8
Incline flies 2 sets of 8 - 10
Machine flies 2 sets of 12 - 15
Wednesday
Dead lift 4 sets of 3
Wide lat pull down 3 sets of 8
Seated row 3 sets of 8
Straight arm pull down - 4 sets of 12 - 15
Thursday
Seated shoulder press - 4 sets of 5
Standing barbell press 3 sets of 6 -8
Lat raise 3 - sets of 8 - 10 super set with
behind back barbell shrugs 8 - 10
Face pulls 3 sets of 10 - 12 super set with
dumbell shrugs 8 - 10
Calves 12 - 15
Friday
Close grip bench - 3 sets of 5 - 7 super set with
seated dumbell curls - 8
Over head cable tri extension 3 sets of 8 super set with
dumbell curls 10 - 12
tri push downs 10 - 12 super sets with
cable bicep curls
With my new program i need to remove squats and deadlifts as i just injured my lower back while doing DL's and this is due to poor DL technique...i have poor hip flexability and need to work on that and my glute strength a bit with my new program.
I am waiting for my order of finaflex 1-andro and 550-XD to arrive before i start. I will be running 4 weeks of the 1-andro and then into the 550-XD. I am hoping to gain some lean muscle with the 1-andro and then cut some fat with the 550-XD and hold onto my gains. Any new workout ideas or programs please let me know so i can have a look at them....Or if you think my routine now is okay and just needs some mods let e know what you think.
Thanks for any help and sorry for the long post
Trav
