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    Registered User Growth777's Avatar
    Join Date: Jun 2018
    Age: 49
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    My weelky workout log.

    -russian twist 5 sets 20 reps
    -crunches 2 sets 100 reps
    -medicine ball side twists 3-4 sets 20-25 reps
    -leg raises- 10 second hold at top,bottom, and middle 5 sets
    -side plank lifts 30 seconds each side 3 sets
    -plank 60 seconds 2 sets

    -calf raises 15 reps 5 sets
    -lying down leg curl 20 reps 6 sets
    -squat with body weight 4 sets 25 reps
    Anything else I add based on how I feel like smith machine calf raises,barbell squat,leg press,or calf press.

    Wednesday-Arm and shoulders
    -Machine curl
    4 sets-12 reps

    -Bar curls
    3 sets-20 reps

    -Hammer curls
    4 sets-20 reps

    -Sitting shoulder press w/ bar
    3 sets-8 reps

    -V bar push downs
    5 sets-20 reps

    -Supine face pulls
    2 sets-12 reps

    -Reverse curls
    4 sets-20 reps

    -Suitcase holds
    45 seconds

    -Wrist rollers

    -Standing wrist extensions
    3 sets-20 reps

    -Concentration curl
    3 sets-12 reps

    -Bench dips
    3 sets-15 reps

    -Incline dumbell curl
    5 sets-12 reps

    -Overhead cable extensions
    3 sets-15 reps

    -Seated bent over lateral raise 15 reps 2 sets and 20 reps 1 set

    -db lateral raise 2 sets 15 reps 1 set 20 reps

    - db one arm shoulder press 2 sets 12 reps 1 set 15 reps

    -wirst curls undetermined # of reps an sets

    Thursday-chest and back

    Bench press 3-5 sets 12 reps
    Push ups-failure
    Cable crossover 5 sets 15 reps

    Lat pull down 3 sets 15 reps
    Bent over row undetermined
    Deadlift undetermined
    One arm db lat pulls 3 sets each arm for 12 reps

    Friday-legs(same routine)

    Saturday-arm and shoulders(same)

    Sunday-chest and back(same)

    I throw abs in at least 3 times a week but I don't have specific dates for them. But can I get feedback on if this is a good routine or not?
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