o0o0ender0o0o
04-09-2004, 10:58 PM
Hello all, well here is my current routine. I go to high school and work 40 hours a day, so it's hard for me to lift, but I
m going to manage. In my routine i'm listing all the exercises i'm interested in, but will only proly do 2-3 of each one. :) Also do 30 minutes of cardio each day.
Monday:
Back:
Lats – Under/overhand Cable Pulldowns, V-Bar Pulldown,
Traps – Barbell Shrug, Dumbbell Shrug, Upright Row
Middle – Seated Cable Rows, Bent Over Barbell Row, Middle Back Shrug
Lower – Deadlift,
Biceps:
Dumbbell Hammer Curl
Concentration Dumbbell Curl
Machine Preacher Curls
Dumbbell Alternate Bicep Curl
Forearms:
Palms-Down/Up Dumbbell Wrist Curl Over A Bench
Palms-Down Barbell Wrist Curl Over A Bench
Reverse Barbell Curl
Wednesday:
Chest:
Bench Press
Incline Bench Press
Wide Grip/ Close Grip Bench Press
Butterfly
Cable Crossover
Dips
Dumbbell Flyes
Upward Dumbbell Press
Shoulder:
Dumbbell Raise
Cuban Press
Cable Raise
Lying Rear Delt Raise
One Arm Dumbbell Side Raise
Push Press
Reverse Dumbbell Flyes
Behind the Neck Barbell Press
Upright Row
Triceps:
Barbell Triceps Press To Chin
Barbell Triceps Press
Cable Triceps Pushdown
Standing Dumbbell Triceps Extension
Friday:
Legs:
Quad- Deadlift, Squat, Barbell Lunge, Leg Extensions, Leg Press,
Hamstring – Barbell Lunge, Lying Leg Curls,
Calf – Seated Calf Raise, Barbell Calf Raise,
Abs:
Power crunch Machine
General crunch
Any critque would be greatly appreciated :)
m going to manage. In my routine i'm listing all the exercises i'm interested in, but will only proly do 2-3 of each one. :) Also do 30 minutes of cardio each day.
Monday:
Back:
Lats – Under/overhand Cable Pulldowns, V-Bar Pulldown,
Traps – Barbell Shrug, Dumbbell Shrug, Upright Row
Middle – Seated Cable Rows, Bent Over Barbell Row, Middle Back Shrug
Lower – Deadlift,
Biceps:
Dumbbell Hammer Curl
Concentration Dumbbell Curl
Machine Preacher Curls
Dumbbell Alternate Bicep Curl
Forearms:
Palms-Down/Up Dumbbell Wrist Curl Over A Bench
Palms-Down Barbell Wrist Curl Over A Bench
Reverse Barbell Curl
Wednesday:
Chest:
Bench Press
Incline Bench Press
Wide Grip/ Close Grip Bench Press
Butterfly
Cable Crossover
Dips
Dumbbell Flyes
Upward Dumbbell Press
Shoulder:
Dumbbell Raise
Cuban Press
Cable Raise
Lying Rear Delt Raise
One Arm Dumbbell Side Raise
Push Press
Reverse Dumbbell Flyes
Behind the Neck Barbell Press
Upright Row
Triceps:
Barbell Triceps Press To Chin
Barbell Triceps Press
Cable Triceps Pushdown
Standing Dumbbell Triceps Extension
Friday:
Legs:
Quad- Deadlift, Squat, Barbell Lunge, Leg Extensions, Leg Press,
Hamstring – Barbell Lunge, Lying Leg Curls,
Calf – Seated Calf Raise, Barbell Calf Raise,
Abs:
Power crunch Machine
General crunch
Any critque would be greatly appreciated :)