SP1
10-16-2009, 12:26 AM
What up fellas. I was just wondering what you guys thought of this routine.
Monday(Chest and front delts)
Now there is no set numbers of sets or reps. Basically want to stay in the 6-12 range. and sets will be until I feel I have hit it as hard and as heavy as I could go for that exercise. So usually 1-2 after warm up. This is how I will do it every workout.
1. DB bench press
2. Cable Cross overs
3. DB Shoulder Press
4. DB Front raises
5. Calves- Seated and standing
16-18 min interval on the treadmill.
Tuesday(back thickness and traps)
1. Close grip pull ups
2. Seated rows(close grip)
3. T-rows
4. Shrugs
30Min Boxing workout(Hit the different bags and grappling with dummy)
Wednesday(legs)
1. Hack Squats
2. Leg Press(Single leg)
3. Butt Blaster machine(I know!!)
4. Leg Curl(single leg)
5. Leg Extension(single leg)
6. Calves on leg press
7. Neck exercises
20-30Min JOG
I Would like to do heavy Squats and deads but Im laying off them a bit do to some back aches!
Thursday(Chest(incline) and rear delts
1. Incline DB Bench
2.Incline Cable Crossovers
3.Behind neck Military Press
4. Face pulls
Elliptical 30min
Friday(Back Width, Bi and tri)
1. Wide Grip Pullups
2. Behind the neck wide grip pulldowns or pullovers with emphasis on the lats
3a. Single arm curls on preacher bench with a DB
Superset
3b. Reverse single arm curls
4a. Single arm push downs
Superset
4b. Single arm reverse push downs
5.Seated calf raises
6. Standing calf
Interval Sprints 16-18min
I will do an AB Circuit on Saturday along with a light jog for 30min.
Forearms will be done with Bi's on friday also.
I am trying to do single arm and single leg stuff and all dumbells to even some stuff out!
Any thoughts?? Thank you!
Sunday-REST
Monday(Chest and front delts)
Now there is no set numbers of sets or reps. Basically want to stay in the 6-12 range. and sets will be until I feel I have hit it as hard and as heavy as I could go for that exercise. So usually 1-2 after warm up. This is how I will do it every workout.
1. DB bench press
2. Cable Cross overs
3. DB Shoulder Press
4. DB Front raises
5. Calves- Seated and standing
16-18 min interval on the treadmill.
Tuesday(back thickness and traps)
1. Close grip pull ups
2. Seated rows(close grip)
3. T-rows
4. Shrugs
30Min Boxing workout(Hit the different bags and grappling with dummy)
Wednesday(legs)
1. Hack Squats
2. Leg Press(Single leg)
3. Butt Blaster machine(I know!!)
4. Leg Curl(single leg)
5. Leg Extension(single leg)
6. Calves on leg press
7. Neck exercises
20-30Min JOG
I Would like to do heavy Squats and deads but Im laying off them a bit do to some back aches!
Thursday(Chest(incline) and rear delts
1. Incline DB Bench
2.Incline Cable Crossovers
3.Behind neck Military Press
4. Face pulls
Elliptical 30min
Friday(Back Width, Bi and tri)
1. Wide Grip Pullups
2. Behind the neck wide grip pulldowns or pullovers with emphasis on the lats
3a. Single arm curls on preacher bench with a DB
Superset
3b. Reverse single arm curls
4a. Single arm push downs
Superset
4b. Single arm reverse push downs
5.Seated calf raises
6. Standing calf
Interval Sprints 16-18min
I will do an AB Circuit on Saturday along with a light jog for 30min.
Forearms will be done with Bi's on friday also.
I am trying to do single arm and single leg stuff and all dumbells to even some stuff out!
Any thoughts?? Thank you!
Sunday-REST