Hello everybody. I already have a good workout routine, or at least that's what I think, I would just like to know if there's anything else I should add.
Workout is as follows:
Monday- Biceps, Triceps, Forearms
-Bicep Curls: 110 lbs, 125lbs, 140 lbs, 90 lbs
-Tricep extension: 160 lbs, 170lbs, 180 lbs
-Seated curls: 40 lbs, 45 lbs, 50 lbs, 60 lbs
-Tricep Dips: 215 lbs, 230 lbs, 245 lbs
-Reversed Bicep Curls: 40 lbs
-Overhead Tricep Extension: 120 lbs, 130 lbs, 140 lbs
-For forearms, I usually just do little curls with my wrist (I would love to hear some new forearm workouts)
Tuesday- Chest
-Flat Bench Press: 135 lbs, 185 lbs, 225 lbs
-Incline Bench Press (machine) 180 lbs, 195 lbs, 210 lbs
-Decline Bench Press (machine) 90 lbs, 140 lbs, 180 lbs
-Pec Flys (cable) 50 lbs, 60 lbs, 70 lbs
-Pec Flys (machine) 120 lbs, 130 lbs, 140 lbs
-Dumbbell Press 45 lbs
Wednesday- Back and Shoulders
-Seated Rows 135 lbs, 150 lbs, 165 lbs
-Wide Grip Pulldowns 100 lbs, 115 lbs, 130 lbs
-Shoulder press (machine) 140 lbs, 160 lbs, 180lbs
-Shoulder press (cable) 60 lbs, 70 lbs, 80 lbs
-Dumbbell shoulder press 50 lbs
-Lat raises 110 lbs, 120 lbs, 130 lbs
-Some workout that is like do crunches but you do it backwards while holding a plate of 25 lbs (sorry I don't know the name of it)
-Shrugs: 135 lbs, 185 lbs, 225 lbs
-Backward Pec Fly ( works the delts) 100 lbs, 115 lbs
Thursday- Arms again
Friday- Legs
-Squats (machine) 380 lbs, 390 lbs, 400 lbs
-Leg raises (machine) 115 lbs (45 reps) 130 lbs (45 reps)
-Calf Raises 165 (45 reps) 180 (45 reps)
-Leg press: Start at one plate each side and end at 7 plates each side
-Lunges (sometimes) 45 lb plate each hand
I would love to hear some new workout routines and any ideas of what you guys think. Thanks!
Age 20
Weight 190 lbs
Height 5'11
B/F 15%