[b][size=+1]Chest/Tris [/b][/size]
[b]Bench Press [/b]
65x8,8,7
[b]Incline DB Press [/b]
21x8,8,7
[b]DB Flyes [/b]
8,5x15,15,15
[b]Skullcrushers [/b]
18,5x12,11,8
[b]Overhead ext [/b]
6x9,6,6
[b]Lateral Raises [/b]
6x12,12,10
Printable View
[b][size=+1]Chest/Tris [/b][/size]
[b]Bench Press [/b]
65x8,8,7
[b]Incline DB Press [/b]
21x8,8,7
[b]DB Flyes [/b]
8,5x15,15,15
[b]Skullcrushers [/b]
18,5x12,11,8
[b]Overhead ext [/b]
6x9,6,6
[b]Lateral Raises [/b]
6x12,12,10
[B][size=+1]Back/Shoulders [/b][/size]
[b]OHP [/b]
40x7,6,5
[b]BB Rows [/b]
60x8,8,8
[b]T-Bar Rows [/b]
32,5x9,9,9
[b]DB Rows [/b]
16x10,10,10
[b]Rear Delts Flyes [/b]
6x13,13,12
[b]DB Shrugs [/b]
23,5x15,15,13,5,5,3
[QUOTE=santisica;1593425251][B][size=+1]Back/Shoulders [/b][/size]
[b]OHP [/b]
40x7,6,5
[b]BB Rows [/b]
60x8,8,8
[b]T-Bar Rows [/b]
32,5x9,9,9
[b]DB Rows [/b]
16x10,10,10
[b]Rear Delts Flyes [/b]
6x13,13,12
[b]DB Shrugs [/b]
23,5x15,15,13,5,5,3[/QUOTE]
This routine doesn't sound like it's working, try stronglifts 5x5.
[b][size=+1]Chest/Tris[/b][/size]
[b]Bench Press[/b]
67,5x6
62,5x8
57,5x10
[b]Incline DB Press[/b]
21x7
18,5x9
16x10
[b]DB Flyes[/b]
11x10,10,10
[b]Skullcrushers[/b]
21x8
18,5x10
16x11
[b]Overhead ext[/b]
6x8,8,8
[b]Lateral Raises [/b]
6x11,10,10
[B][size=+1]Back/Shoulders[/B][/size]
[B]Seated DB Press[/B]
11x6
8,5x8
6x10
[B]BB Rows[/B]
65x6
57,5x8
52,5x10
[B]T-Bar Rows[/B]
35x8
30x10
25x12
[B]DB Rows[/B]
16x8,8,9
[B]Rear Delts Flyes[/B]
6x10,10,10
[B]DB Shrugs[/B]
23,5x12,6,6,6,6 <rest pause>
[b][size=+1]Chest/Tris[/b][/size]
[b]Bench Press[/b]
70x6
65x8
60x10
[b]Incline DB Press[/b]
21x8
18,5x10
16x11
[b]DB Flyes[/b]
11x10,10,11
[b]Skullcrushers[/b]
23,5x8
21x8
16x10
[b]Overhead ext[/b]
6x8,8,8
[b]Lateral Raises[/b]
6x11,11,10
[b][size=+1]Legs/Bis[/size][/B]
[b]Box Squats [/B]
100x6
90x8
80x10
[b]DB Curls[/B]
11x7
8,5x9
6x11
[b]Hammer Curls[/B]
8,5x8
6x10
3,5x12
[b][size=+1]Fullbody 1[/size][/b]
Decline BP
[b]62,5x6[/b]
[b]55x8[/b]
BB Rows
[b]55x8[/b]
[b]47,5x10[/b]
Seated DB Press
[b]11x8[/b]
[b]8,5x10[/b]
DB Rows
[b]16x8[/b]
[b]13,5x10[/b]
Rear Delts Flyes/Lateral Raises
[b]6x13-10[/b]
[b]6x12-8[/b]
DB Curls/CGBP
[b]8,5x8/30x8[/b]
[b]6x10/25x10[/b]
Hammer Curls/BB Overhead Ext
[b]6x10/16x10[/b]
[b]6x10/16x10[/b]
Box Squats
[b]90x8[/b]
[b]80x10[/b]
[b][size=+1]A[/b][/size]
[size=+1]BP[/size]
70x5, 62,5x8, 55x10
[size=+1]Incline DB Press[/size]
18,5x8, 16x10, 13,5x12
[size=+1]Flat DB Flyes[/size]
11x14,5,5,5
[size=+1]Lateral Raises[/size]
6x12,5,5,5
[size=+1]Skullcrushers[/size]
21x8, 16x10, 11x12
[size=+1]BB Curls[/size]
17,5x8, 13,5x10, 8,5x12
[size=+1]Overhead Ext[/size]
6x9,9,9
[size=+1]DB Curls [/size]
8,5x9,9,10
I've lost some interest in weight training, I'm more focused on calisthenics now but I'm still going to workout 2 days per week. I dropped the fullbody routine and instead I'm going to do 2 different workouts, hitting each bodypart once a week. I'm doing reverse pyramid training, rest pause and straight sets.
[b][size=+1][b]B[/b][/size][/b]
[b][size=+1]BB Rows[/size][/b]
60x6
52,5x8
45x10
[b][size=+1]DB Rows[/size][/b]
16x8
13,5x10
11x12
[b][size=+1]Seated DB Press[/size][/b]
11x8
8,5x10
6x12
[b][size=+1]Rear Delts Flyes[/size][/b]
6x15,5,5,5,3
[b][size=+1]DB Shrugs[/size][/b]
23,5x13,5,5,5,3
[b][size=+1]Box Squats[/size][/b]
100x6
90x8
80x10
[b][size=+1]Calf Raises[/size][/b]
55x25,8,12,12,12
[b][size=+1]Romanian DL[/size][/b]
50x6
42,5x8
35x10
[b][size=+1]A[/b][/size]
[b][size=+1]BP[/b][/size]
70x6
65x10
57,5x10
[b][size=+1]Incline DB Press[/b][/size]
21x8
18,5x10
16x12
[b][size=+1]BB Curls[/b][/size]
20x8
17,5x10
15x12
[b][size=+1]Skullcrushers[/b][/size]
23,5x8
18,5x10
16x12
[b][size=+1]Hammer Curls[/b][/size]
6x12,12,12
[b][size=+1]Overhead Ext[/b][/size]
6x12,12,12
[b][size=+1]Lateral Raises[/b][/size]
6x14,5,5,4,5
Felt really strong today. I'm gonna start posting the other types of workouts I do, being calisthenics or something else.
[b][size=+1]B[/b][/size]
[b][size=+1]BB Rows[/b][/size]
62,5x6
55x8
47,5x10
[b][size=+1]DB Rows[/b][/size]
18,5x8
16x10
13,5x12
[b][size=+1]Seated DB Press[/b][/size]
13,5x8
11x10
8,5x12
[b][size=+1]Rear Delts Flyes[/b][/size]
6x15,5,5,5,5
[b][size=+1]DB Shrugs[/b][/size]
23,5x13,5,5,5,8
[b][size=+1]Box Squats[/b][/size]
102,5x6
92,5x8
82,5x10
[b][size=+1]Calf Raises[/b][/size]
60x25,12,12,12,12
[b][size=+1]Romanian DL[/b][/size]
52,5x6
45x8
37,5x10
[b][size=+1]A[/b][/size]
[b][size=+1]BP[/b][/size]
72,5x4
67,5x7
60x9
[b][size=+1]Incline DB Press[/b][/size]
23,5x6
21x8
18,5x9
[b][size=+1]BB Curls[/b][/size]
22,5x8
20x9
17,5x10
[b][size=+1]Skullcrushers[/b][/size]
26x8
21,5x10
18,5x11
[b][size=+1]Hammer Curls[/b][/size]
8,5x11,10,8
[b][size=+1]Overhead Ext [/b][/size]
8,5x9,9,8
[b][size=+1]Lateral Raises [/b][/size]
6x15,5,5,5,5
[b][size=+1]B[/b][/size]
[b][size=+1]BB Rows[/b][/size]
65x6
57,5x8
50x10
[b][size=+1]DB Rows[/b][/size]
21x8
18,5x10
16x12
[b][size=+1]Seated DB Press[/b][/size]
16x6
13,5x8
11x10
[b][size=+1]Rear Delts Flyes[/b][/size]
8,5x14,4,4,4,4
[b][size=+1]DB Shrugs[/b][/size]
26x13,5,5,5,5
[b][size=+1]Box Squats[/b][/size]
105x6
95x8
85x10
[b][size=+1]Calf Raises[/b][/size]
65x25,12,12,12,12
[b][size=+1]Romanian DL[/b][/size]
55x6
47,5x8
40x10
RIP Kobe. RIP Gianna.
[b][size=+1]A [/b][/size]
[b][size=+1]BP [/b][/size]
72,5x5
67,5x8
60x10
[b][size=+1]Incline DB Press [/b][/size]
23,5x8
21x10
18,5x12
[b][size=+1]BB Curls [/b][/size]
25x7
20x10
17,5x11
[b][size=+1]Skullcrushers [/b][/size]
28,5x7
23,5x8
18,5x11
[b][size=+1]Hammer Curls [/b][/size]
8,5x12,12,7
[b][size=+1]Overhead Ext [/b][/size]
8,5x10,9,8
[b][size=+1]Lateral Raises [/b][/size]
6x15,5,5,5,5
[b][size=+1]B[/b][/size]
[b][size=+1]BB Rows[/b][/size]
67,5x6
60x8
52,5x10
[b][size=+1]DB Rows[/b][/size]
23,5x6
21x8
18,5x11
[b][size=+1]Seated DB Press[/b][/size]
16x7
13,5x8
11x10
[b][size=+1]Rear Delts Flyes[/b][/size]
8,5x15,5,5,4,4
[b][size=+1]DB Shrugs[/b][/size]
26x14,5,5,5,5
[b][size=+1]Box Squats[/b][/size]
107,5x6
97,5x8
87,5x10
[b][size=+1]Calf Raises [/b][/size]
67,5x25,12,12,12,12
[b][size=+1]Romanian DL [/b][/size]
57,5x6
50x8
42,5x10
[size=+1][b]A[/size][/b]
[size=+1][b]BP[/size][/b]
72,5x6
70x6
62,5x8
[size=+1][b]Incline DB Press[/size][/b]
23,5x8
21x10
18,5x12
[size=+1][b]Rear Delts Flyes[/size][/b]
8,5x15,5,5,5,5
[size=+1][b]BB Curls[/size][/b]
25x8
22,5x10
17,5x12
[size=+1][b]Hammer Curls[/size][/b]
8,5x9,8,7
[size=+1][b]C[/size][/b]
[size=+1][b]Seated DB Press[/size][/b]
11x8,8,8
[size=+1][b]DB Shrugs[/size][/b]
26x15,5,5,5,5
[size=+1][b]Box Squats[/size][/b]
110x6
100x8
90x10
[size=+1][b]Calf Raises[/size][/b]
70x25,12,12,12,12
[size=+1][b]Romanian DL[/size][/b]
60x6
52,5x8
45x10
[b][size=+1]B[/b][/size]
[b][size=+1]BB Rows[/b][/size]
70x6
62,5x8
55x10
[b][size=+1]DB Rows[/b][/size]
23,5x8
21x10
18,5x12
[b][size=+1]Lateral Raises[/b][/size]
6x16,6,5,5,5
[b][size=+1]Skullcrushers[/b][/size]
21x10,10,10
[b][size=+1]Overhead Ext[/b][/size]
8,5x10,10,9