Just curious. I want to know what other peoples' routine & workouts are like.
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Just curious. I want to know what other peoples' routine & workouts are like.
Monday
BB Shoulder Press
Close grip bench + underhand straight bar cable pull downs
Steep incline press-to-fly
DB lateral raises + rear delt flyes
Dips + ball push-ups
Tuesday
Chin-ups
Hammer curls
Underhand pull-ups
Spider curls
Incline DB curls
Wednesday
Parallel Squat
Leg press
Calf raises
DB lunges
Friday
Flat DB press
Incline BB press
Flat DB flyes
Decline DB press-to-fly
Cable flyes
Saturday
Dead lift
Wide grip hammer pull-ups + upright rows
Plate loaded seated rows
Wide grip lat pull downs
T bar rows
Face pulls + BB shrugs
Sunday
Sprinting + abs
Been working this for about 6 months and really liking it!
For about 2 1/2 months my schedule looked like this:
Monday
BB flat bench press (10 8, 6, 4)
DB incline press (10, 8, 6)
DB flat press (6, 8, 10)
BB decline press (4 sets to failure)
Incline cable flies (3x12)
Flat cable flies (3x12)
Decline Cable Flies (3x12)
Tricep rope pushdown (3x 12-15)
Tricep straight bar pushdown (3x 12-15)
Skull Crushers (3x10)
Tuesday
Back, Biceps & Forearms
Single Arm Preacher Curls horizontal [Heavy] (2x8)
Single Arm Preacher Curls horizontal [light] (2x16)
Single Arm Preacher Curls vertical [heavy] (2x8)
Single Arm Preacher Curls vertical [light] (2x8)
EZ Bar Curls (12, 10, 8)
Wide Grip Lateral Pulldown (10, 8, 6)
Close grip midrow (6, 8, 10)
Wide grip midrow (10, 8, 6)
Single arm bent over row (3x10)
Back ups (4x15)
forearm curls (3x 15 both ways)
Wednesday
Shoulders traps & neck
DB shoulder press (10, 8, 6)
Shrugs (3x15)
Shoulder Flies [Side] (3x12)
Shoulder Flies [front] (2x12)
EZ Bar Upright Rows [widegrip] (3x15)
Rotator Cuff [inward & outward] (3x20 each way)
Thursday
Legs
BB Squat (10, 10, 8, 6, 6)
BB Front Squats (5x8)
Leg Press (3x10)
Leg Curls (4x10)
Leg Extensions (4x10)
DB Single Leg squat (3x10)
Repeat
Did 15-30 min cardio after all workouts & abs between each set
Gonna try the 6-week Shred with HIIT
My original workout provided me great gains but i had to change it up. i gained 50 lbs on almost every upper body lift and lost 17 lbs.
currently running the 5/3/1.
simple.
[QUOTE=liftingson;990909743]currently running the 5/3/1.
simple.[/QUOTE]
"Simple" I like the way you think.. lol I should of thought about that before i started writing Tuesdays...
[url]http://www.muscleandstrength.com/articles/power-rep-range-shock-time-to-grow-without-plateau.html[/url]
I've been doing the above link - Power, rep range, shock for about 6 years now. Never fails to shock muscle into new growth it's brilliant. I do this based on a 3 day split. My diet is vegan too which helps keep bf down