My routine from the Animal Pak crew...whhat do you think?!??

[dominicanbjj]

What should i add or take away to make it perfect?

MONDAY: Legs/Cardio

Legs
• Leg Extensions: 3 Sets x 12 Reps
• Squats (Wide Leg): 5 Sets x 8-12 Reps
• Hack Squats: 4 Sets x 12-15 Reps
• Lunges: 4 Sets
• Leg Curls: 5 Sets x 12 Reps

Cardio
• Stepper: 10 minutes


TUESDAY: Chest/Biceps/Calves/Cardio

Chest
• Incline Barbell Press: 5 Sets x 8-15 Reps
• Flat Bench Flyes: 3 Sets x 12 Reps
• Cable Crossovers: 3 Sets x 15 Reps
• Dumbbell Pullovers: 2 Sets x 10 Reps

Biceps
• Barbell Curls: 5 Sets x 10-12 Reps
• Hammer Dumbell or Barbell Curls: 4 Sets x 15 Reps

Calves
• Pick an exercise and do 5 sets for at least 20 reps.

Cardio
• Stationary Bike: 30 minutes



WEDNESDAY: Back/Abs

Back
• Lat Pulldown: 3 Sets x 8-12 Reps
• Bent-Over Rows: 5 Sets x 8-12 Reps
• T-Bar Rows (underhand grip): 3 Sets x 10 Reps
• Cable Rows: 3 Sets x 12 Reps
• Hyper Extensions: 3 Sets x 20 Reps

Abs
• Pick any movement and do 4 sets for at least 25 reps.

THURSDAY: OFF

FRIDAY: Shoulders/Triceps/Calves/Cardio

Shoulders
• Standing Shoulder Presses: 4 Sets x 6-12 Reps
• One-Arm Shoulder Presses: 3 Sets x 12 Reps
• Upright Rows: 3 Sets x 12 Reps
• Rear Delt Flyes: 3 Sets x 15 Reps
• Standing Laterals: 2 Sets x 15 Reps

Triceps
• Tricep Pushdowns: 4 Sets x 15 Reps
• Skullcrushers: 4 Sets x 6-12 Reps

Calves
• Pick an exercise and do 5 sets for at least 20 reps.

Cardio
• Treadmill: 25 minutes, varying the incline and speed.

SATURDAY: Makeup Day

Hit those muscle groups which you haven't hit correctly during the week.
Cardio is a must on this day. Intensity and length will vary on energy
levels and current conditioning.

[Combatant]

I would add dead lifts to this for sure.Great power workout and overall along with the squat are the kings of complete.

[RipOwens]

^^^Agree with that. Throw in some deads on back day.