week 1 : Routine 1
Week 2 : Routine 2
week 3 : Routine 1
Week 4 : Routine 2
week 5 : Superset Routine
week 6 : Superset Routine



Routine #1

5 Day Routine + 2 Off ~10-20 Min Cardio

Day 1 Shoulder + Abs

Db Presses - 5 @ 15,12,9,11,11 *First 2 warmup sets
Front Db raises - 3 @ 10,10,10
Bent Over Db raises - 3 @ 10,10,10
Standing Lat raises - 3 @ 10,10,10
Ab Routine-

Day 2 Back + Cardio

One arm db Row - 4 @ 15,9,9,11 - Last set drop weight till failure
Incline bench Row - 3 @ 9,9,11 **
db pullover - 3 @ 15,15,15
db shrugs - 3 @ 15,15,15

Day 3 Legs + Abs

db squats - 4 @ 15,9,9,11
lunges - 4 @ 15,9,9,11
side lunges - 4 @ 15,9,9,11 *Superset
db romanian deadlift - 4 @ 15,9,9,11
Ab Routine-

Day 4 Chest + Cardio

Flat bench db press - 5 @ 15,12,7,7,9/11 *DropSet
Incline Db press - 3 @ 8,8,8 *Superset
Incline Db fly - 3 @ 10,10,10
Cable Crossover - 3 @ 12,12,12/15
Dip To failure - 1-2 Sets

Day 5 Arms + Cardio + abs

Incline dumbbell curls - 3 @ 9,9,11
Hammer curls - 3 @ 12,7,7
Conc curl - 3 @ 12,10,10
Reverse curls - 2 @ 10,10
Overhead db ext - 3 @ 12,7,7
Kickbacks - 3 @ 9,9,11
Closegrip push^'s - 3 sets to failure


Routine #2

Full body training 2 Times a week
Workouts on Tues + Friday
Cardio on Wed + Thurs + Sat + Sun
Abs on Tues + Thurs + Sat

Routine

Bench Press 1 @ 30 reps (Warmup)
BP - 5 @ 20-6 *Pyramid
Lat pull down - 5 @ 15-8
Incline Press - 5 @ 12-15 *superset
Rows - 5 @ 10-15 **
Flys w/ Dbs - 5 @ 10-15
Incline rows - 5 @ 10-15
Dips w/ weight - 5 @ 15
Pull overs - 5 @ 15-20
Arm burn w/ ropes - 2 @ 60 secs


Routine #3

Superset Routine *Week 1 / 2

Monday Chest + Abs

Ss
Cable Crossover 3/8-10 4/10-12
Db Press 3/8-10 4/10-12

Incline Press 3/8-10 4/10-12 *Drop set on last set 25% removal
Incline Flys 3/8-10 4/10-12 *Do w/o break

Ss
Leg raises 3/12-15 4/12-15
Crunches 3/15-25 4/15-25


Tues Quads Hams Calves

Ss
Leg Ext 3/8-10 4/10-12
Romanin deadlift 3/8-10 4/10-12

Bb squat 3/8-10 4/10-12
1 Leg Press 3/8-10 4/10-12 *No break

Ss
Leg Ext 3/8-10 4/10-12
Leg Curl 3/8-10 4/10-12

Ss
Seated Calf Raise 3/12-15 4/15-20
Machine Calf Raise 3/12-15 4/15-20


Wed Shoulders Traps + Abs

Ss Tri Set
Bent Over Lat Raise 3/8-10 4/10-12
Lat Raise 3/8-10 4/10-12
Front Raise 3/8-10 4/10-12

Shoulder Press 3/8-10 4/10-12 *Drop set last set
Upright Row 3/8-10 4/10-12 *Drop set last set
Lat Raise 3/8-10 4/10-12 *No break

Ss
Machine Shrug back 3/8-10 4/10-12
Machine Shrug front 3/8-10 4/10-12

Ss
Reverse Crunch 3/15-25 4/15-25
Cable Crunch 3/15-25 4/15-25


Thurs Back + Calfs

Ss
Straight arm pull down 3/8-10 4/10-12
Bent over Barbell Row 3/8-10 4/10-12
One arm Row 3/8-10 4/10-12

Ss
Pulldown to front 3/8-10 4/10-12
Reverse grp pulldown 3/8-10 4/10-12

Ss
Calf Raise (Standing) 3/12-15 4/15-20
Seated Calf Raise 3/12-15 4/15-20


Friday Arms + Forearms

Ss
Skull Crushers 3/8-10 4/10-12
Close Grip Bench 3/8-10 4/10-12

Overhead rope ext 3/8-10 4/10-12 *Drop set

Ss
Incline Curl 3/8-10 4/10-12
Barbell Curl 3/8-10 4/10-12

Cable conc curl 3/8-10 4/10-12 *Drop set

Ss
BB reverse curl 3/8-10 4/10-12
BB wrist curl 3/8-10 4/10-12


Cardio Routine 3times a week. M W Sat

Week 1 Cardio w/ 5 lbs

20 Cleans + Press Throws
20 Jumping Jacks
20 Overhead squats
2 Min running in place
20 Overhead lunges
20 mountain climbers

week2 Add Reps + 1min
week3 Change to 4 times a week
week4 Add Reps + 1 min

Eats + Supps

Morning

Aakg + Bcaas

Lunch

Multivitamin + Fish oils

1 Hr prior

2mg of Melatonin

30 min prior

aakg + glut + bcaa

Imm. before

protein + 40 g carbs + 3.5 creatine

Imm. after

bcaa

30 min after

protein + 40 g carbs + 3.5 creatine

Dinner

fish oils

30 min before bed

aakg

Before bed

40 g casien shake
Theanine 50-200mg


Diet*

Breafast - 4-6 Eggs + 2 Cups oatmeal

Morning Snack - Protein w/ milk + 1 cup rice

Lunch - Turkey w/ 4 slices

Afternoon snack - baked potatoes + cottage cheese

b4 workout - Protein

after workout - 2-4 slices of bread + fruit + shake

Dinner - 1 meat + 2 poatotes/sweet + 2 cups veggies

before bed - 1 scoop casien + 1 cup oatmeal




NONE OF THESE :burg:

Thanks guys