This has been my workout for awhile. Keep in mind my Gym has not barbells and only a smith machine for squats. Its a 24 hour gym and they say its for insurance in case its 3 am and your the only one there and crumple under the weight. I warmup with a 10 minute walk every workout and 15 minutes on legs day.
Day 1 - Chest (light cardio)
4 Sets of 6-12 reps Incline DB press
3 Sets of 6-10 reps flat DB press
3 Sets of 6-10 reps Decline DB press
2 sets Of cable flies 6-8 reps from each angle
3 sets of pullovers 6-8 reps
Day 2 - Back
5 Sets of pull ups 6 reps each
3 Sets of pull downs 6-10 reps
3 sets of seated rows 6-10 reps
3 sets of one armed DB rows
3 sets of back extensions (Tried to Deadlift but its retarded on a smith machine)
3 Sets of pull ups 3 reps each
Day 3 - Bi/Tri
I superset all these bi/tri and don't take any rest because I live for this pump
3 Sets Reverse Ez Curl bar 10 reps
3 sets push downs 10 Reps
3 Sets preacher Curls 6-10 Reps
3 sets of Dips 15 Reps
1 set of 21 barbell curls
3 sets of hammer curls 6-8 reps
3 sets of skull crushers 6-8 reps
Burn Out with dips and Preacher curls
Day 4 - Rest (light Cardio)
Day 5- Shoulders
I don't do overhead because my family has a history of RC injuries
3 sets Front Plate Raises 6-10 reps
3 sets of Lateral raises 6-10 reps
3 sets of rear delt Cable extensions 6-10 reps
3 sets of DB shrugs 6-8 Reps
3 sets of light weight RC exercises
Day 6 - Legs
3 sets of light weight leg extensions 10-15 reps
5 Sets Of smith machine squats 6-15 reps
3 sets leg press 6-8 reps
3 sets of seated leg curls 6-8 Reps
3 sets of Standing calf raises 10-15 Reps
Day 7 - Rest
I'm 22, 5'7, 190 lbs, and 13-15% BF
Look good? See anything I should change? I feel like I've hit a little plateau.
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