MY WORKOUT ROUTINE ... Hows it look???? - AnabolicMinds.com

MY WORKOUT ROUTINE ... Hows it look????

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    westhockey32's Avatar
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    MY WORKOUT ROUTINE ... Hows it look????


    Arms - warm-ups
    Monday
    preacher curl dumbell .............................. ...5x70 5x70 5x70 5x70 5x70
    close grip Lat pull-down.......................... ... 10x200 8x210 6x220 4x230
    reverse grip single arm cable push downs .......10x20 8x30 8x35
    close grip bench......................... .............. 10x135 8x155 6x185 4x205
    DB hammer curl.......................... ............... 10x25 8x30 8x35
    skull crusher (machine ) .............................. 10x180 220kill 220kill


    Shoulders - warm-ups
    Tuesday
    military press barbell................... 5x155 5x165 5x175 5x185 5x195
    side Lat raises dumbell............... 10x20 8x25 6x30 4x35
    front Lat raises dumbell.............. 10x25 8x30 6x35 4x40
    DB shrugs........................ ........ 12x100 10x110 8x120 8x130
    machine shrugs forward/back....... 5/5x 270 5/5x360 5/5x450 (handles have a pitch)

    Back - warm-ups
    back bends barbell ....................10x155 8x185 6x205 4x225
    single arm cable row...................10x90 8x115 8x140
    reverse machine flys ..................10x120 8x130 6x140 4x150


    Chest - warm-ups
    Wednesday
    incline press............... 5x185 5x205 5x205 5x225 5x225
    Db flys...................... 10x20 8x25 6x30 4x35
    flat press ...................5x205 5x225 5x225 5x225 5x235
    decline press............... 5x205 5x205 5x205 5x205 5x205


    Legs - warm-ups
    Thursday
    squat .....................10x315 8x405 6x455
    leg curl................... 10x120 8x130 6x140 4x150 160kill
    sled (legpress).......... 20x360 18x450 16x540
    leg extention ............10x180 8x200 6x220 4x230 240kill
    calf raises ...............10X100 10X100 8X100 8X100 5X100

    Arms - warm-ups
    Friday
    preacher curl dumbell....................... ............ 5x70 5x70 5x70 5x70 5x70
    close grip Lat pull-down.......................... ..... 10x200 8x210 6x220 4x230
    reverse grip single arm cable push downs ........10x20 10x30 10x35
    close grip bench......................... .................10x135 8x155 6x185 4x205
    DB hammer curl.......................... .................10x25 8x30 8x35
    skull crusher (machine)..................... ............10x180 220kill 220kill


    Abs (30mins) x 2-3 per/week tues. thurs. sat.

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    GeekPoop's Avatar
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    how does one progress? im not a fan of 1 body part a day, i think you could combine it and save yourself some time in the gym, just my .02 and ill prolly get flamed for it
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    I used to do a similiar routine but dropped "arms" day and added some bicep work to back day and tricep work to chest day. Ive been much happier with the results having the extra rest day, seems my progress has been better.
    Log of EPIC by FRL - http://anabolicminds.com/forum/supplement-reviews-logs/202576-should-epic-frl.html
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  4. New Member
    westhockey32's Avatar
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    I dont know how your recovery is, but one thing about this routine is you can really punish/target one thing and have a week to recover which sometimes still isnt long enough if your really squeezing/flexing that muscle when you lift. My current routine is :
    mon. bicep,
    tues. chest,
    wedn.houlder/upperback,
    thurs.tricept,
    fri.legs/lowerback,(abs tues, thurs sat)
    sunday strech or light core tranning

    Doing 20 reps all around, medium weight, so like chest wud be incline,decline,flat bench 3x20x135lbs for example. This really shocked my muscle, everything was typically faster (adrenaline build muscle)(but still with good form)Im not a cheater, I actully feel like sh*t when I cheat that last rep up. Im hoping this other routine above will continue the shocking, I remember really focusing on my form eveything nice and steady!



    The workout above in my first post is my old routine from 4 or 5 months ago just did bicept/tricept same day for bigger pump/growth. I posted that one because im trying some new supplements and that routine work pretty good for me before. Wondering what anyone else would add or change around with the above exercise routine, I really wanna maximize my gains!

    p.s. I change my workout routine every month

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