Been doing bodyweight for 6 months. Recently I've been using my school's gym but I don't have a solid routine, you guys think this is good for building size and strength?
Monday (Chest & Triceps)
Flat Bench - 5 x 5
Incline Bench - 5 x 5
Dips - 3 x 10
Wide pushups - 3 x to failure
Skullcrushers - 3 x 10
Overhead extension - 3 x 10
Tricep pushdown - 3 x 10
Tuesday (Shoulders, Abs, Traps)
Dumbbell shoulder press - 3 x 10
Side dumbbell raise - 3 x 10
Front dumbbell raise - 3 x 10
One arm bent over row 3 x 5
Shrugs - 3 x 15
Leg raises - 2 min
Mountain climber - 2 min
Plank - max hold
Wednesday (REST)
Thursday (Back & Biceps)
Pull-ups - 3 x 5
Lat pulldowns - 3 x 10
Deadlift - 5 x 5
Chinups - 3 x 5
EZ Bar curl - 3 x 10
Hammer curl - 3 x 10
Concentration curl - 3x10
Friday (Legs)
Squats - 5 x 5
Leg press - 3 x 8
Leg extensions - 3 x 15
Calf raises 3 x 15
Dumbbell Lunges - 3 x 10
Last edited by ImCanadianEhh; 12-13-2018 at 10:47 PM.
Bookmarks