Yeah, here I am.
Brief history. During sixth form, went to the gym 3 times a week, stopped during exams and over the summer holidays, blah.
Gone to uni, been going to the gym ever since.
Routine:
Monday - Chest
3 x 10 DB press (flat, incline, decline)
3 x 10 DB fly (flat, incline, decline)
3 x 10 Bench press (barbell)
3 x 10 DB pullover
Tuesday - Biceps & Triceps
6 x 10 DB curl
6 x 10 tricep extension
3 x 10 DB hammer curl
3 x 10 skull crushers
6 x 10 Dips
Wednesday - Legs (gym is limited, no squat rack )
6 x 10 squats
6 x 10 leg press
6 x 10 calf raise
3 x 10 front squat
Thursday - Shoulders
3 x 10 DB press
3 x 10 Arnold press
3 x 10 Lateral raise
3 x 10 front raise
6 x 10 shrugs
should probably through some barbell press in there.
Friday - Back
6 x 10 deadlifts
3 x 10 hyper extensions
6 x 10 Lat pulldown (3 front, 3 behind)
3 x 10 bent over bar row
3 x 10 DB row
Saturday - Biceps & Triceps
Same as tuesday, but lighter weight
6 x 10 DB curl
6 x 10 tricep extension
3 x 10 DB hammer curl
3 x 10 skull crushers
6 x 10 Dips
Sunday - Cardio & abs in gym
15-30 mins on cycling machine
3 x 10 decline crunches
3 x 10 leg raises
3 x 10 cable crunch (seated)
Do abs every night,
30 Leg raises
20 standard crunches
Photo doesn't do justice, its pretty crap, sorry, will try and get more pics done.
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11-19-2013, 03:58 PM #1
My introductions, opinions/advice please?
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11-19-2013, 04:02 PM #2
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11-19-2013, 04:06 PM #3
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