Here is how my routine will look over the next two to three months. Feel free to critique. It is not set in stone. Priorities are all leg muscles as they are lagging bad.
Cardio done in the morning before breakfast.
Day One - Chest and Calves
1. Flat Bench Press Warm up set followed by 4 working sets. 10,8,8,6.
2. Incline Dumbell Press 4 sets 10,8,8,8.
3. Dumbell Fly's 3 sets 12,12,10,10.
4. Cable Crossovers 12,12,10,10
5. Standing Calve Raises Warm Up set folled by 6 working sets 15,12,10,10,8,8.
Day Two - Back
1. Wide Grip Chins 4 sets to failure.
2. Lat Pulldowns to the front 4 sets 10,8,8,8
3. Deadlifts 4 sets 12,8,6,4.
4. Seated Rows 4 sets of 8,8,8,6
Each week I will alternate Seated Rows with T bar rows and then One Arm Rows.
Day Three - Shoulders
1. Dumbell Press Warm up Set followed by four working sets of 8,8,6,6
2. Lateral Raises 10,10,10,10
3. Superset Rear Delt Cable Laterals with rear dumbell laterals. 4 sets to failure.
4. Superset Barbell Shrugs to the rear with Dumbell Shrugs. 4 sets of 8 reps each.
Each week alternating dumbell Press with Smith machine Press.
Day Four - Legs
1. Squats Warm up followed by 4 working sets of 10, 8, 6, 4.
2. Leg Press 4 sets of 10, 8, 8, 6 Drop set on last set with weight I can perform 10 reps.
3. Hamstring Curls 4 sets of 10, 8, 8, 8.
4. Leg Extentions 4 sets of 10,10,8,8.
5. Calve Raises Warm up followed by 4 sets to failure.
Day Five - Arms
1. Seated Preacher Curls 4 sets of 10, 8, 8, 8. At the completion of each set complete two to three forced reps.
2. Dumbell Curls 4 sets of 8,8,8,8
3. Barbell Curls 4 sets of 10, 8, 8, 6. Drop set the last set with weight I can perform 10 reps with.
4. tripcep Rope Pulldowns 4 sets of 12,10, 10, 8
5. Skullcrushers 4 sets of 10, 8, 8, 8
6. Dips 4 sets to failure.
7. Reverse Standing Camber Bar curls superset with hammer curls. 3 sets of 8.
Day six and seven - Rest Days.
Thanks
Cardio done in the morning before breakfast.
Day One - Chest and Calves
1. Flat Bench Press Warm up set followed by 4 working sets. 10,8,8,6.
2. Incline Dumbell Press 4 sets 10,8,8,8.
3. Dumbell Fly's 3 sets 12,12,10,10.
4. Cable Crossovers 12,12,10,10
5. Standing Calve Raises Warm Up set folled by 6 working sets 15,12,10,10,8,8.
Day Two - Back
1. Wide Grip Chins 4 sets to failure.
2. Lat Pulldowns to the front 4 sets 10,8,8,8
3. Deadlifts 4 sets 12,8,6,4.
4. Seated Rows 4 sets of 8,8,8,6
Each week I will alternate Seated Rows with T bar rows and then One Arm Rows.
Day Three - Shoulders
1. Dumbell Press Warm up Set followed by four working sets of 8,8,6,6
2. Lateral Raises 10,10,10,10
3. Superset Rear Delt Cable Laterals with rear dumbell laterals. 4 sets to failure.
4. Superset Barbell Shrugs to the rear with Dumbell Shrugs. 4 sets of 8 reps each.
Each week alternating dumbell Press with Smith machine Press.
Day Four - Legs
1. Squats Warm up followed by 4 working sets of 10, 8, 6, 4.
2. Leg Press 4 sets of 10, 8, 8, 6 Drop set on last set with weight I can perform 10 reps.
3. Hamstring Curls 4 sets of 10, 8, 8, 8.
4. Leg Extentions 4 sets of 10,10,8,8.
5. Calve Raises Warm up followed by 4 sets to failure.
Day Five - Arms
1. Seated Preacher Curls 4 sets of 10, 8, 8, 8. At the completion of each set complete two to three forced reps.
2. Dumbell Curls 4 sets of 8,8,8,8
3. Barbell Curls 4 sets of 10, 8, 8, 6. Drop set the last set with weight I can perform 10 reps with.
4. tripcep Rope Pulldowns 4 sets of 12,10, 10, 8
5. Skullcrushers 4 sets of 10, 8, 8, 8
6. Dips 4 sets to failure.
7. Reverse Standing Camber Bar curls superset with hammer curls. 3 sets of 8.
Day six and seven - Rest Days.
Thanks
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