Hey guys
I have been training the same routine for a while now and i want to start on somethin new and different so i sat alone last night and tried to make a new one.
I don't have much experience so i thought you guys could give some feedback and adjustment or any kind of help.
Day 1: Chest & Quads
- Dumbbell chest press – 4 set 8-10 reps.
- Technogym flat press – 4 set 8-10 reps.
- Manual resistance flye – 4 set 8/8 reps.
- Technogym inclince press – 4 set 10 reps.
- Squat “21’s” – 3 set
- Walking lunges – 3 set
- leg extensions – 4 set 12 reps
- Sitting calf raises – 5 set 8-12 reps.
Day 2: Back, Hamstrings & Traps
- Deadlift – work up to your 1 reps max.
- Meadows row – 4 set 8-10 reps.
- One arm barbell rows – 4 set 8-10 reps.
- Smith-machine dead-stop rows – 4 set 8-10 reps.
- Close-grip pulldown – 3 set 8-10 reps.
- Wide-grip pulldown – 3 set 8-10 reps.
- Leg curl – 4 set 8 reps.
- Straight leg deadlift – 4 set 10 reps.
- Dumbbell shrugs – 4 set 12 reps.
- Smith machine barbell shrugs – 4 set 10 reps.
- Standing calf raises – 5 set 8-12 reps.
Day 3: Shoulders, Triceps, Biceps & Forearms
- Military press – 4 set 8-10 reps.
- Behind neck press – 4 set 10 reps.
- Side lateral raises(heavy) & sitting lateral raises(light) – 4 set 8/12 reps (superset)
- Triceps pushdown & Cable French press – 4 set 8/8 reps (superset).
- Overhead extensions & Skullcrushers – 4 set 8/10 reps (superset).
- Reverse pushdown – 4 set 15 reps
- Ez-Bar curls & Dumbbell curls – 4 set 8/10 reps (superset).
- Hammer curls & Close-grip barbell curls – 4 set 10/10 reps (superset).
- Concentration curls – 4 sets 15 reps.
- leg press calf raises – 5 set 10-12 reps.
Day 4: rest day
Day 5: Chest & Quads
- Flat barbell chest press – 6 set 12-15 reps.
- High cable flye – 5 set 12-15 reps.
- Inclince dumbbell press – 5 set 12-15 reps.
- Technogym incline press – 5 set 12-15 reps.
- Squat – 6 set 10 reps.
- Leg extensions – 6 set 12 reps
- Standing calf raises – 5 set 10-12 reps.
Day 6: Back, Hamstrings & Traps
- Wide-stance sumo deadlift – work up to 1 RM.
- One arm rows – 3 set 12 reps.
- T-bar rows – 3 set 12 reps.
- Chin ups – 3 set till failure.
- Seated rows – 3 set 12 reps.
- Good morning – 4 set 10 reps.
- Hyperextensions – 4 set 15 reps.
- Dumbbell shrugs – 4 set 12 reps.
- Smith machine barbell shrugs – 4 set 10 reps.
Day 7: Shoulders, Triceps, Biceps & Forearms
- Sitting dumbbell press – 4 set 8-12 reps.
- One arm lateral raise – 4 set 8-12 reps.
- Face pulls – 4 set 8-12 reps.
- Triceps pushdown & Cable French press – 4 set 8/8 reps (superset).
- Overhead extensions & Skullcrushers – 4 set 8/10 reps (superset).
- Reverse pushdown – 4 set 15 reps
- Ez-Bar curls & Dumbbell curls – 4 set 8/10 reps (superset).
- Hammer curls & Close-grip barbell curls – 4 set 10/10 reps (superset).
- Concentration curls – 4 sets 15 reps.
The abdominal/oblique exercises are from one of the stickies.
Abdominal/oblique:
Decline Bench Crunches: 1 x Failure
Hanging Leg Lifts: 1 x Failure
Hanging Leg Kicks: 1 x Failure
Hanging Side Leg Lifts: 1 x Failure (each side)
Hanging V: 1 x Failure
Wood Chop High to Low: 1 x 50 (each side)
Wood Chop Low to High: 1 x 50 (each side)
Decline Bench Twist Crunch: 1 x Failure
Leg Cross Twist Crunch: 1 x Failure
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