Thread: my workout
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03-01-2011, 10:08 AM #1Junior Member
- Join Date
- Jan 2010
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my workout
23
6'4
225lbs
15-20% bf
Been back at the gym for over a year now with same workout and looking to mix up my routine. Any help would be appreciated. Cheers.
All are to exhaustion and weights chosen normally resemble how much I believe I can do to get exhaustion through 8-12 reps. Normally 12 on first set and 8 or less on last.
day 1 (chest, tri)
db bench press (8-12x4)
incline bench (8-12x4)
db fly (8-12x4)
skullcrushers (8-12x3)
dips (8-12x3)
rope pull down (8-12x4)
day 2 (back,bi)
deadlift (8-12x4)
wide grip pulldown (8-12x4)
barbell row (8-12 x 3)
barbell curl (8-12x3)
chin ups (8-12x3)
cable one arm bicep curl (8-12x4)
DAY OFF
day 3 (shoulders, abs)
db shoulder press (8-12x3)
front cable raise (8-12x2)
side cable raise (8-12x2)
upright row (8-12x3)
weighted sit ups (8-15x4)
bicycle (3x)
day 4 (legs)
squats (8-12x4)
leg extensions (8-12x3)
leg curls (8-12x3)
calf raises (8-12x4)
DAY OFF
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