Kinobody

[santisica]

Chest/Tris

Bench Press
65x8,8,7
Incline DB Press
21x8,8,7
DB Flyes
8,5x15,15,15
Skullcrushers
18,5x12,11,8
Overhead ext
6x9,6,6
Lateral Raises
6x12,12,10

[santisica]

Back/Shoulders

OHP
40x7,6,5
BB Rows
60x8,8,8
T-Bar Rows
32,5x9,9,9
DB Rows
16x10,10,10
Rear Delts Flyes
6x13,13,12
DB Shrugs
23,5x15,15,13,5,5,3

[Gamedragon345]

Back/Shoulders

OHP
40x7,6,5
BB Rows
60x8,8,8
T-Bar Rows
32,5x9,9,9
DB Rows
16x10,10,10
Rear Delts Flyes
6x13,13,12
DB Shrugs
23,5x15,15,13,5,5,3

This routine doesn't sound like it's working, try stronglifts 5x5.

[santisica]

Chest/Tris

Bench Press
67,5x6
62,5x8
57,5x10
Incline DB Press
21x7
18,5x9
16x10
DB Flyes
11x10,10,10
Skullcrushers
21x8
18,5x10
16x11
Overhead ext
6x8,8,8
Lateral Raises
6x11,10,10

[santisica]

Back/Shoulders

Seated DB Press
11x6
8,5x8
6x10
BB Rows
65x6
57,5x8
52,5x10
T-Bar Rows
35x8
30x10
25x12
DB Rows
16x8,8,9
Rear Delts Flyes
6x10,10,10
DB Shrugs
23,5x12,6,6,6,6 <rest pause>

[santisica]

Chest/Tris

Bench Press
70x6
65x8
60x10
Incline DB Press
21x8
18,5x10
16x11
DB Flyes
11x10,10,11
Skullcrushers
23,5x8
21x8
16x10
Overhead ext
6x8,8,8
Lateral Raises
6x11,11,10

[santisica]

Legs/Bis

Box Squats
100x6
90x8
80x10
DB Curls
11x7
8,5x9
6x11
Hammer Curls
8,5x8
6x10
3,5x12

[santisica]

Fullbody 1

Decline BP
62,5x6
55x8
BB Rows
55x8
47,5x10
Seated DB Press
11x8
8,5x10
DB Rows
16x8
13,5x10
Rear Delts Flyes/Lateral Raises
6x13-10
6x12-8
DB Curls/CGBP
8,5x8/30x8
6x10/25x10
Hammer Curls/BB Overhead Ext
6x10/16x10
6x10/16x10
Box Squats
90x8
80x10

[santisica]

A

BP
70x5, 62,5x8, 55x10
Incline DB Press
18,5x8, 16x10, 13,5x12
Flat DB Flyes
11x14,5,5,5
Lateral Raises
6x12,5,5,5
Skullcrushers
21x8, 16x10, 11x12
BB Curls
17,5x8, 13,5x10, 8,5x12
Overhead Ext
6x9,9,9
DB Curls
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.

[santisica]

B

BB Rows
60x6
52,5x8
45x10
DB Rows
16x8
13,5x10
11x12
Seated DB Press
11x8
8,5x10
6x12
Rear Delts Flyes
6x15,5,5,5,3
DB Shrugs
23,5x13,5,5,5,3
Box Squats
100x6
90x8
80x10
Calf Raises
55x25,8,12,12,12
Romanian DL
50x6
42,5x8
35x10

[santisica]

A

BP
70x6
65x10
57,5x10
Incline DB Press
21x8
18,5x10
16x12
BB Curls
20x8
17,5x10
15x12
Skullcrushers
23,5x8
18,5x10
16x12
Hammer Curls
6x12,12,12
Overhead Ext
6x12,12,12
Lateral Raises
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.

[santisica]

B

BB Rows
62,5x6
55x8
47,5x10
DB Rows
18,5x8
16x10
13,5x12
Seated DB Press
13,5x8
11x10
8,5x12
Rear Delts Flyes
6x15,5,5,5,5
DB Shrugs
23,5x13,5,5,5,8
Box Squats
102,5x6
92,5x8
82,5x10
Calf Raises
60x25,12,12,12,12
Romanian DL
52,5x6
45x8
37,5x10

A

BP
72,5x4
67,5x7
60x9
Incline DB Press
23,5x6
21x8
18,5x9
BB Curls
22,5x8
20x9
17,5x10
Skullcrushers
26x8
21,5x10
18,5x11
Hammer Curls
8,5x11,10,8
Overhead Ext
8,5x9,9,8
Lateral Raises
6x15,5,5,5,5

[santisica]

B

BB Rows
65x6
57,5x8
50x10
DB Rows
21x8
18,5x10
16x12
Seated DB Press
16x6
13,5x8
11x10
Rear Delts Flyes
8,5x14,4,4,4,4
DB Shrugs
26x13,5,5,5,5
Box Squats
105x6
95x8
85x10
Calf Raises
65x25,12,12,12,12
Romanian DL
55x6
47,5x8
40x10

RIP Kobe. RIP Gianna.

[santisica]

A

BP
72,5x5
67,5x8
60x10
Incline DB Press
23,5x8
21x10
18,5x12
BB Curls
25x7
20x10
17,5x11
Skullcrushers
28,5x7
23,5x8
18,5x11
Hammer Curls
8,5x12,12,7
Overhead Ext
8,5x10,9,8
Lateral Raises
6x15,5,5,5,5

[santisica]

B

BB Rows
67,5x6
60x8
52,5x10
DB Rows
23,5x6
21x8
18,5x11
Seated DB Press
16x7
13,5x8
11x10
Rear Delts Flyes
8,5x15,5,5,4,4
DB Shrugs
26x14,5,5,5,5
Box Squats
107,5x6
97,5x8
87,5x10
Calf Raises
67,5x25,12,12,12,12
Romanian DL
57,5x6
50x8
42,5x10

[santisica]

A

BP
72,5x6
70x6
62,5x8
Incline DB Press
23,5x8
21x10
18,5x12
Rear Delts Flyes
8,5x15,5,5,5,5
BB Curls
25x8
22,5x10
17,5x12
Hammer Curls
8,5x9,8,7

C

Seated DB Press
11x8,8,8
DB Shrugs
26x15,5,5,5,5
Box Squats
110x6
100x8
90x10
Calf Raises
70x25,12,12,12,12
Romanian DL
60x6
52,5x8
45x10

[santisica]

B

BB Rows
70x6
62,5x8
55x10
DB Rows
23,5x8
21x10
18,5x12
Lateral Raises
6x16,6,5,5,5
Skullcrushers
21x10,10,10
Overhead Ext
8,5x10,10,9