My routine want advice and opinons
Chest
1-Straight Bench Barbell
10x155 6x185 2x205 burn out 135 as many as i can
2-Incline Barbell
10x135 8x155 6x165
3-Hammer Strenght Machine Wide Chest
12x140 10x180 6x270
4-Flys
10x100 8x120 6x140
5-Dips
as many as i can for 3 sets
alternate each week rotate each week
1-Straight Bench Dumbbells
10x70 6x80 3x95 burn outs 50 as many as i can
2-Incline Dumbells
10x60 8x70 6x 80
3-Hammer Strenght Machine Wide Chest
12x140 10x180 6x270
4-Flys
10x100 8x120 6x140
5-Cable Crossovers Top
10x60 10x70
6-Cable Crossover Bottom
10x40 10x50
rotate each week for chest the top 4 get rotated
Each excises gets pushed forward
ex 1,2,3,4 becomes 4,1,2,3 then 3,4,1,2 then 2,3,4,1 the back to start
i do this casue its a pshyolocialy thing i did 270 for hammers when i did it first so
now its in my head that im capable of doing 270 so if hammer is my 3 or 4th excise
i try to convince my self that i can still do 270 even tho i may be tired.
Biceps
1-Preachers curl
10x45 8x90 6x135
2-Wide Bar
10x65 8x75 4x95 (counting bar)
3-Side 90 degree angle Cable
10x40 10x50 8x60
4-Cables up top
10x50 10x60 8x70
5-Hammer Curls rope
10x100 8x120 6x140 burnout 80 as many as i can
alternate
1-Dumbell curls
10x30 8x35 6x40
2-Side 90degree angle Dumbbells
10x25 8x30 6x 35
3-Dumbells concentrations
10x20 8x25 6x30
4-Hammer curls dumbell
10x30 8x35 6x40
5-Twist to curl
10x20 8x25 8x25
rotate and sometimes ill add ez bar or incline dumbells etc
Shoulders
1-Smith Machine Milatery Press
10x135 6x160 3x185 burnout 135 as many as i can
2-Up Right Rows E-Zbar
10x70 8x90 5x110 not counting ezbar
3-Shrugs Machine
10x180 8x230 6x270
4-seated Dumbell Lifts same time
10x20 8x30 6x35
5-Elliptical Cable
10x30 8x40 6x50
6-Backwards Flys
10x60 8x70 6x80
alternate
1-Dumbell Millatery Press
10x60 8x65 4x75
2-Up Right Rows Barbell
I havent done in a while i like the ezbar :-)
3-Shrugs Dumbells
10x90 8x110 6x130
4-Standing dumbells lifts one hand each
10x25 8x30 6x35
5-Elliptical Dumbells
10x20 8x25 6x30
6-Cables Side lifts
10x30 8x40 6x50
rotate
Triceps
1-Skull Crushes ez bar not counting ezbar
10x60 8x70 6x80
2-Close grip ezbar not counting ezbar
10x90 8x110 6x130
3-Push downs straight bar
10x100 8x120 6x140
4-Dips
as many as i can do for 3 sets
5-Lay down falt on bench keep arms at 90 degree and bend
10x20 10x25 8x30
alternate
1-Skull Crushes Rope
10x90 8x110 6x130
2-Close Grip Barbell
10x115 8x135 6x155
3-Push downs one hand cable
10x40 8x50 6x60
4-Dip Machine
10x90 8x135 6x180
5-Rope pull out cable 90degrees one hand
simlar to flatbench 90 degree only standing
10x30 8x40 6x50
Rotate
Back
1-T bar
10x70 8x90 6x115
2-Hammer Streght Machine pull downs
10x140 8x180 4x230 burn out 140 as many as i can
3-Cable Pull BAcks
10x100 8x120 6x140
4-Behind the head pull down
10x110 8x120 6x130
5-Dumbells pull backs while leaning on the bench
10x50 8x60 6x70
I alternate by using differnt handles for pull downs long bar
handle bar etc etc For the sit down pull backs i use the machine
but i usually stick to this routine for back
Also for legs i jsut got back to doing them about 2 weeks ago and havent
written down in my computer how much weight i been doing
all the excises i listed are what weight i did if it was my first set of the day
im sure i left out certain excises for certain muslces if i see somethign differnt ill
try it out for a lil bit and im always willing to add new variations for each muscle
Ialso try not to work the same area of each muslcle in the same day for example
i wont do a incline barbell and dumbell in the same day for chest, i try to hit differnt ares for each muslce, I rarly double up on the same part of the muscle casue i dont like to stress it.
I kinda taugh myself this routine i feel it works for me I also have my friend working out with me and i feel resposible for him in terms of work out routine casue i want to make sure we have a good routine and get the best out of it.Im sure people have opions.
and i would like to hear them. I would also like to hear opionions on the weight im doing i feel i should be doing more and maybe some people have advice on how i can do more weight also i realy never compared the weight i do to anyone else so i really dont know where i stand am i doing too little should i be doing more? I work out wit my friend and he does a lil more weight then me
im 5 10 168 working out 22months