My current routine.

[Gra]

My current routine.


Day 1. Legs and calves.

Squats 4sets 10-6reps

Leg presses 4sets 10-6reps

Leg ext. 4sets 12-10reps

Lying leg curl 4sets 12-8

Seated calf raises 4sets 20-15reps


Day 2. Abs, shoulders and neck.

Crunches 4sets to max

Millitary presses 4sets 12-6reps

DB side raises 4sets 12-8reps

DB front raises 4sets 12-8reps

Rear delt x-over 4sets 12-8reps (Not sure what the english name of excersize are)

DB shrugs 4sets 12-8reps


Day 3. Cardio 30-45min.


Day 4. Back and bi`s

Deadlift 4sets 10-6reps

DB rows 4sets 12-8reps

Wide grip pulldown 4sets 12-8reps

Straight bar curl 3sets 8-6reps

DB curl 3 sets 8-6reps


Day 5. Chest and tri`s

Benchpresses 4sets 10-4reps

Incline DB presses 4sets 10-4reps

Cable flyes 3sets 12-10reps

Dips 4sets to max

Straight bar pushdown 4sets 12-8reps

One arm pushdown 2-3sets 12-8reps (Reversed grip)



I do 5-10 min of warm up on a bike or treadmil. Then 2-3 sets of warm up on the first excersize for each musclegroups.

I`m thinking about moving my bi workout to the shoulder day and do the neck with back. And adding some more abs inn the back day. And maybe change all of this in a month or two when I start to cut som fat.

Any input would be good. Even if it`s not good

Thanks.