Workin on an AWSOME workout routine! PLZ CRETIQUE!!!
Monday: Chest + Tri's
- Stretch
- Incline Bench: 6 sets (2 warm-up) 6-8 reps
- Bench: 4 sets 6-8
- Flyes: 5 sets 10-12
- Pec-deck: 5 sets 10-12
- Rope pulldown: 2 warm up sets 20 reps
- Skull-crushers: 3 sets 10-12 reps
- Close-hand bench: 3 sets 10-12 reps
- Stretch
Tuesday: Legs + Calf
- Stretch
- Superset: Leg extensions/hanstring curls: 5 sets 20 reps
- Squats: 5 sets 20 reps
- Seated calf raises: 3 sets 20 reps
- Standing calf raisesL 3 sets 20 reps
- Stretch
Weds: Off
Thursday: Back + Bi's
- Stretch
- Wide-grip chins: 3 sets till failure
- Meduim/Wide-grip pulldowns: 5 sets 10-12 reps
- Close-hand pulldowns: 5 sets 10-12 reps
- T-bar rows: 5 sets 20 reps
- Bent-leg deadlift: 5 sets 10, 10, 8, 8, 6 reps
- Straight-bar curls: 5 sets (2 warm-up) 10-12 reps
- Hammer curls: 3 sets 10-12 reps
- Stretch
Friday: Shoulders +Traps
- Stretch
- Bent-over Lateral raises: 5 sets (2 warm-up) 15, 15, 10, 10, 10
- BB Military Press: 5 sets 6-8 reps
- DB Milirary Press: 3 sets 6-8 reps
- Front lateral raises: 3 sets 10-12 reps
- Inclined Rear lateral raises: 3 sets: 10-12 reps
- Reverse Pec-deck: 3 sets 10-12 reps
- BB Close-hand shrugs: 5 sets (2 warm-up) 30, 30, 20, 20, 20
- BB Reverse-hand shrugs: 3 sets 20 reps
- DB shrugs: 3 sets 20 reps
- Stretch
Saturday: Abs
- Stretch
- Superset: Broomstick twists/ Side-bends: 3 sets 50+/20 reps
- Superset: Reverse leg raises/ Hanging leg raises: 3 sets 20/20 reps
- Superset: Weighted Crunches/ Wrestling Crunches: 3 sets 20/20 reps
- Stretch
Sunday: Off day
I have gotten alot of my tips from swolecat! thanx for everything man! If anyone has any tips or cretiques on this plz let me know. I am currently preparing for a show in march... I will continue to do this till the first of the year then I will switch over to my cutting routine.