Imickeyd
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Been back in the gym for a few months after being gone for years. Decided to get a more disciplined routine. Please let me know your thoughts below
Day 1
Dumbbell press 5 sets 8-12 reps
Flies 3 sets 8-12 reps
Skullcrushers 5 sets 8-12 reps
Tri kick backs 2 sets burnout
Day 2
Deadlifts 5 sets 8-12 reps
Bar curls 5 sets 8-12 reps
Lawn mowers 3 sets 8-12 reps
Dumbell curls 2 sets burnout
Day 3
Shoulder press 5 sets 8-12 reps
3 way flies 3 sets 8-12 reps (side, front and back flies)
Shrugs 3 sets burnout
Day 4
Legs, running or HIIT
Day 5
Dips 3 sets burnout
Bench press 5 sets 8-12 reps
Behind head Dumbbell press 3 sets 8-12 reps
Close grip push ups 2 sets burnout
Day 6
Pull up 5 sets burnout
Bent over rows 3 sets 8-12 reps
Hammer curl 3 sets 8-12 reps
Concentration curls 2 sets burnout
Day 7
Legs, running or HIIT
Nursing back from a knee injury so kinda neglecting details there. Will advance as I get more comfortable with it
Thanks gents
Day 1
Dumbbell press 5 sets 8-12 reps
Flies 3 sets 8-12 reps
Skullcrushers 5 sets 8-12 reps
Tri kick backs 2 sets burnout
Day 2
Deadlifts 5 sets 8-12 reps
Bar curls 5 sets 8-12 reps
Lawn mowers 3 sets 8-12 reps
Dumbell curls 2 sets burnout
Day 3
Shoulder press 5 sets 8-12 reps
3 way flies 3 sets 8-12 reps (side, front and back flies)
Shrugs 3 sets burnout
Day 4
Legs, running or HIIT
Day 5
Dips 3 sets burnout
Bench press 5 sets 8-12 reps
Behind head Dumbbell press 3 sets 8-12 reps
Close grip push ups 2 sets burnout
Day 6
Pull up 5 sets burnout
Bent over rows 3 sets 8-12 reps
Hammer curl 3 sets 8-12 reps
Concentration curls 2 sets burnout
Day 7
Legs, running or HIIT
Nursing back from a knee injury so kinda neglecting details there. Will advance as I get more comfortable with it
Thanks gents