I'm going to start this routine on Monday. I've been on my current one for 5 weeks and it's time to change it up. I've been bodybuilding for just over a year and have found that tweaking my program every 5-6 weeks works best for me. I'm generally trying to gain muscle mass and definition, and any fat loss in the process is welcomed. I am NOT cutting or bulking, my goal is just general fitness.
This is my 4 day split:
Workout #1 Chest and Tri's
Incline DB BP 15-15-8-6 Reps
Flat DB BP 15-15-8-6
Cable Cross Overs 3 x 15
Close Grip BP (Smith) 3 x 10
Reverse Grip One arm Cable Pressdown 3 x 10
Overhead DB Ext 3 x 10
Workout #2 Legs and Abs
Squat 10-8-6-4
St Leg Deadlift 3 x 10
Seat Calf Raises 2 x 15
Abs 3 x 15-20
Workout #3 Shoulders and Traps
Seated DB Press 15-15-8-6 reps
Lateral Raise 3x 10
Front Med ball Raises 3 x 10
Reverse Inc Cable Extension 3 x 10
Shrugs 3 x 10
Workout #4 Back and Bi's
Wide Grip Pull Downs 15-15-8-6
Deadlift 8-8-6-4
Seated Cable Rows 15-15-8-6
Seated Incl DB Curls 3 x 10
Cable Preacher Curls 3 x 10
DB Hammer Curls 3 x 10
This is generally a 2 on, 1 off program
5 min cardio warmup followed by lifting, then cardio training.
Any comments/feedback is appreciated.
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Thread: Workout Routine - Please Comment
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02-06-2009, 12:44 PM #1
Workout Routine - Please Comment
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"Physical fitness can neither be achieved by wishful thinking nor outright purchase."
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02-06-2009, 01:18 PM #2
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02-07-2009, 03:13 PM #3
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