Just throw ur workout routine in this thread...it's a competition you can get in best shape ASAP....anyone can join
I would love to get in on this.
Training push pull legs,
Push A
Flat bench 4x8-10
Inc Bench 4x8-10
Dips 4x fail
Lateral raises 4x8-10
Front raises 4x8-10
Superset
Tricep push downs 4x8-10
Reverse gripe tricep push down
Over the head tricep extension 4x8-10
Skull crushers 4x10
Pull A
Chin ups 4x8-10 weighted
T-bar rows 4x8-10
Bent over rows 4x8-10
Croc rows 4x20
Shrugs 4x8-10
Face pulls 4x8-10
Bent over laterals 4x8-10
Supersetted
Preacher curls 4x8-10
Hammer curls 4x8-10
Legs A
Squats 4x8-10
Leg press 4x8-10
Lunges 4x8-10
Leg curls 4x8-10
Leg extensions 4x8-10
Calve press 4x8-10
Donkey calf raises 4x8-10
Push B
Flat dumbbell press 4x8-10
Incline flyes 4x8-10
Dips weighted 4x8-10
Shoulder press 4x8-10
Laterals 4x8-10
Cable front raises 4x8-10
Close grip bench 4x8-10
Pushdowns 4x8-10
Tricep press 4x8-10
Pull B
Deadlifts 4x8-10 (not going too heavy)
Shrugs 4x8-10
Bent over dumbbell rows 4x8-10
T-bar rows 4x8-10
Wide grip pulldowns 4x8-10
Seated cable rows 4x8-10
Reverse flyes 4x8-10
Facepulls 4x8-10
Supersetted
Hammer curls 4x8-10
Reverse bicep curls 4x8-10
Leg B
Squats 4x8-10
Front squats 4x8-10
Glut bridges 4x8-10
Leg press 4x8-10
Leg curls 4x8-10
Leg extensions 4x8-10
Donkey calve raises 4x8-10
Cavle press 4x8-10
Cardio 5x week abs 3x wk
Stats
5'11"
220lbs
Sadly 20% bf (let myself go)