|
>>
|
No. 550
This has been my workout for the past few months with pretty good results.
Chest/Triceps================
Bench 4 sets of however many I can do (ideal 12-10-8-6 with weight going up) usually more like 12-8-6-3 but that's because I'm lifting with someone that has a larger frame and can bench more than me. Then I do drop sets from just below my top weight down to clean bar in 4 sets.
Incline Bench - 4 sets with same sort of idea. Significantly less weight though. No drop sets.
Chest Fly (machine) - 4 sets 15-12-10-8 increasing weight
Chest Fly (cables - above) - 4 sets 15-12-10-8
Tricep dips - 3 sets - however many I can do (Also works lower chest so this varies on how tired I am but usually about 10-8-8)
Skull Crushers - 4 sets 15-12-10-8
Tricep Circuit - kickbacks/overheads (one arm) 15-12-10-8 per arm. To be clear, 15 of each for each arm, then go up in weight and do 12.
Overhead Tricep Extension - 2 sets - however many I can do. This is an exhaustion exercise
Tricep Rope Push-down - drop sets with 6 weights
Finally, as many pushups as I can do which isn't many since I just worked out my chest.
Back/Bicep================
Chin ups (wide grip) - 3 sets - As many as I can, but this is mostly a stretch exercise.
Weighted rows - 4 sets - 15-12-10-8
Lat Pull-Downs - 4 sets - 15-12-10-8
Lawnmowers - 4 sets - 15-12-10-8
Back Fly - 4 sets - 15-12-10-8
Back extension - 4 sets - 15 all sets
Supermen - No idea what this is really called, but basically I lay on a bench on my stomach and hold my arms up and out and my legs up in the air using my upper and lower back respectively. -4 sets, 30s holds with 30s rests between.
Preacher Curl - 4 sets - 15-12-10-however many I can do
Bicep Circuit - Dumbbell curl standard grip and hammer grip (like maracas) - 4 sets - 15-12-10-8
Isolation curl - 2/3 sets - However many I can do.
Bicep cable curls - Either drop sets (6 weights) or 21s (5 weights)
I have no idea what 21s are actually called but you do the lower part of a standing curl (bottom to parallel) 7 times, then the upper part of the curl 7 times (parallel to top position), then finally do 7 full standing curls, then move down in weight.
Finally pull ups (regular or hammer grip) - as many as I can do
Legs/Shoulders ================
Leg press 4 sets - 15-12-10-8
Squats - 4 sets - 15-12-10-10
Donkey Kicks - 4 sets - 15-12-10-8
Quad extension - 4 sets - 15-12-10-8
Seated hamstring curl? - (not sure what it's called) 4 sets - 15-12-10-8
Calf extension - 4 sets 20 each
Adductor extension? - 4 sets 15-12-10-8
Abductor extension? - 4 sets 15-12-10-8
Overhead Dumbbell Press - 4 sets 12-10-8-6
Reverse Fly - 4 sets 15-12-8-6 usually (I had a broken collarbone so this one makes it hurt a bit) I know it's a back exercise but it also works the shoulders and I feel it there more so that's why we put it on this day.
Shoulder raises - 4 sets - 15-12-10-8
Shoulder circles - 2 sets - 1m hold, 30s hold (hold arms out with weights and make counter-clockwise circles for half of the time, then switch and go clockwise for the other half)
Shrugs - 4 sets - 20 each
--All exercises go up in weight and down in reps each set. To me that's standard, but I don't know if it's what everyone does or if that's just how I was taught. Someone told me it's called ramping but I don't know.
Cardio days are usually running ~3 mi
Then there's a rest day and start again
Abs are done 2-3 times a week on whichever days they fit my schedule but always with 5 hour breaks between other workouts and abs. I'd post my routine but I don't know if anyone is interested and it's getting pretty late.
I'd love to hear anyone's suggestions, comments or workouts. I was going to make a thread, but this one seemed similar enough that it didn't merit a new one. Feel free to ask about whatever.
|