|
My Current Workout Routine Enjoy!
Hello everyone my name is Sean Patterson I have not posted in about a year but I am back up and posting now.I am living in canada here bodybuilding in Ontario,This is my current routine that works wonders for me.Feel free to copy it and get results using it!! if there is too many sets try knocking the sets down and it make it easy enough.Lots of sets etc but its good intense training.I find high volume is what works for me.Anyways ya here it is
Godbless everyone and enjoy.Bodybuilding and healthy living is the way of life!! its our life! our health! our choice!may God help us prosper!Remember to be able to handle this routine a meal containing balanced protein carbs and fat should be consumed every three hours adding up to 5-6 solid meals a day.Remember to get 8 hour sleep atleast a night to make sure muscles are recovering well for future workouts.
The Routine!(feel free to comment)
Day 1
BACK
4 sets of deadlifts
4 sets of hyper extensions
4 sets pulldowns
3 sets chin-ups
4 sets wide barbells rows*
4 sets close dumb bell*
3 sets reverse close grip dumb bell or barbell rows
26 sets
SERRATUS
4 sets 2 arm dumb bell pullover
4 sets 1 arm rope pulldowns
4 sets cablestraight bar pressdown
12 sets
DAY 2
CHEST
3 sets incline press dumb bell
3 sets flat bench dumb or bar
3sets decline dumb or bar
3 sets flat flys dumbell
3 sets dips
15 sets
ABS
3 sets 30 reps weighted crunches dumbell or rope pulldowns
3 sets lying crunches 30 reps
3 sets 30 reps decline situps
3 sets knee raises hanging
12 sets
Obliques
3 sets oblique twist 30 reps*
3 sets 30 reps oblique hyper extension
6 sets
FOREARMS
3 sets wrist curls
3 sets reverse curls*
3 sets bar bell behind back*
12 sets
DAY 3
QUADS
4 sets leg extension
4 sets squat medium stance*
4sets low footing medium stance legpress
3 sets lunges
15 sets
HAMSTRINGS
5 sets hamstring lying curl
5 sets seated curl
5 sets hamstring dead lifts*
15 sets
CALVES
5 sets seated calf raises
5 sets smith machine raises
5 sets leg press raises
3 sets 30 reps each tibia*
15 sets
Day 4
SHOULDERS
4 sets rear delt raises cables machine or DB
4 sets DB shoulder press
4 sets side raises cables or DB
4 sets front raises cable or DB
16 sets
Traps
4 sets shrugs
4 upright rows close or wide
8 sets
BICEPS
3 sets stand DB bicep curl or BB
3 sets incline inner curls
3 sets concentartion or preacher curls
3 sets close reverse curls
3 sets reverse DB curls or hammmer curls
15 sets
TRICEPS
4 sets tricep bench DB or BB
4 sets tricep dips
4 sets rope pulldowns or reverse pulldowns
4 sets DB overhead extension
16 sets
Day 5-Off
Day 1-repeat and so on
__________________
SeanPatterson
|
Linear Mode
