Tweet
Hey guys heres my routine, just wanted to throw it out there to see what you guys think and if its good or not?
4 Day Training Split:
Day 1 (Legs):
Pick one- Squats or Leg Press
Pick one- Dead lifts or Step-Ups
Standing calf raise
Leg curls
Leg extensions
Seated calf raise
Day 2 (Shoulders, forearms, abs)
Fit ball crunches to failure for 4 sets supersetted with wrist curls
Fit ball side bends to failure 3 sets per side supersetted with reverse wrist curls
Seated dumbbell shoulder press
Upright rows
Alternating dumbbell front raise
Rear delt row
Day 3 (Back, Biceps)
Seated Cable Rows
Seated wide grip cable pulldowns
Dumbbell shrugs
Standing or seated preacher curls
Alternating dumbbell curls or cable curls with rope attachment
Concentration curls supersetted with back extensions
Day 4 (Chest, Triceps, Abs)
Barbell or Dumbbell bench press (do this on a slight incline bench if you can)
Fly machine of Dumbbell flys supersetted with medicine ball ab twists
Chest dips (same as normal dips but leaning forward more) or push-ups to failure
Bent over cable triceps extension with kneeling cable crunch
Dumbbell kickbacks
Bench dips to failure
Day 5 (Option)
I like working on areas that need improvement. A common area for muscle imbalance is posterior shoulders to chest. People like to work chest so it pulls their shoulder girdle forward giving them the ape look. I usually pick a couple posterior shoulder exercises to counter this development. The way I look at it, if i make it out on this day its a bonus.
Also cardio after every workout just given er for 15-20 mins.
Let me know what you think.
4 Day Training Split:
Day 1 (Legs):
Pick one- Squats or Leg Press
Pick one- Dead lifts or Step-Ups
Standing calf raise
Leg curls
Leg extensions
Seated calf raise
Day 2 (Shoulders, forearms, abs)
Fit ball crunches to failure for 4 sets supersetted with wrist curls
Fit ball side bends to failure 3 sets per side supersetted with reverse wrist curls
Seated dumbbell shoulder press
Upright rows
Alternating dumbbell front raise
Rear delt row
Day 3 (Back, Biceps)
Seated Cable Rows
Seated wide grip cable pulldowns
Dumbbell shrugs
Standing or seated preacher curls
Alternating dumbbell curls or cable curls with rope attachment
Concentration curls supersetted with back extensions
Day 4 (Chest, Triceps, Abs)
Barbell or Dumbbell bench press (do this on a slight incline bench if you can)
Fly machine of Dumbbell flys supersetted with medicine ball ab twists
Chest dips (same as normal dips but leaning forward more) or push-ups to failure
Bent over cable triceps extension with kneeling cable crunch
Dumbbell kickbacks
Bench dips to failure
Day 5 (Option)
I like working on areas that need improvement. A common area for muscle imbalance is posterior shoulders to chest. People like to work chest so it pulls their shoulder girdle forward giving them the ape look. I usually pick a couple posterior shoulder exercises to counter this development. The way I look at it, if i make it out on this day its a bonus.
Also cardio after every workout just given er for 15-20 mins.
Let me know what you think.
Comment