nattheoriginal
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i know there are alot of these in here but i figured i would post my routine and introduce myself at the same time as i have been lurking here for a while. my name is nat and i have been working out since i was 14 but recently after graduating i have slowed down from drinking and partying all the time, i now have decided to get back to working out. so here is my routine.
Back/Bis
Deadlifts 4x6-10
Barbell rows 4x8-12
One arm dumbbell rows 3x10-12
Good mornings 3x8-10
Barbell curls 4x8-10
Alternate dumbbell curls 3x10-12
Cable hammer curls 3x10-12
Sit ups 4x15-20
Side crunch 2x12-15
Chest/Shoulders/Tris
Floor press 4x8-10
Decline bench press 3x10-12
Incline dumbbell press 3x10-12
Alternating dumbbell press 4x8-10
L laterals 3x10-12
Cuban rotation(for rotator cuffs) 3x12-15
Shrugs 3x8-10
French press 4x8-10
Close grip bench press 3x10-12
Cable press downs 3x10-12
Legs/Calves
Box squats 4x8-10
Leg press 3x10-12
Leg extensions 3x12-14
Leg curls 3x10-12
Standing calve raises 4x10-12
Seated calve raises 3x12-15
One legged calve raises 2x10-12
i used to used a lower rep routine but a couple years back when i started out i used a higher rep scheme and thats when i seemed to grow best(even thought i was grossly overtraining) so i figured i would try it out again.
Back/Bis
Deadlifts 4x6-10
Barbell rows 4x8-12
One arm dumbbell rows 3x10-12
Good mornings 3x8-10
Barbell curls 4x8-10
Alternate dumbbell curls 3x10-12
Cable hammer curls 3x10-12
Sit ups 4x15-20
Side crunch 2x12-15
Chest/Shoulders/Tris
Floor press 4x8-10
Decline bench press 3x10-12
Incline dumbbell press 3x10-12
Alternating dumbbell press 4x8-10
L laterals 3x10-12
Cuban rotation(for rotator cuffs) 3x12-15
Shrugs 3x8-10
French press 4x8-10
Close grip bench press 3x10-12
Cable press downs 3x10-12
Legs/Calves
Box squats 4x8-10
Leg press 3x10-12
Leg extensions 3x12-14
Leg curls 3x10-12
Standing calve raises 4x10-12
Seated calve raises 3x12-15
One legged calve raises 2x10-12
i used to used a lower rep routine but a couple years back when i started out i used a higher rep scheme and thats when i seemed to grow best(even thought i was grossly overtraining) so i figured i would try it out again.