This is mine, for a few months now: Monday-Friday mornings: At least an hour of cardio, mix of stairmill and NordicTrack hill climber or running on a treadmill. followed by 50 crunches, 50 pushups. Monday: Chest and biceps. Dumbell flat bench, 3-4 sets, 8-12 reps. Heaviest set with 100lbs dumbells. Dumbell concentration curls. 3 sets, 8-12 reps. Currently heaviest set with 55lbs dumbells. Dumbell incline bench, 3-4 sets, 8-12 reps. Currently heaviest set with 70lbs dumbells. Incline curls. 3 sets, 12 reps with 35lbs dumbells. Dumbell flies, 3 sets, 8-12 reps, currently heaviest set with 50lbs dumbells. Hammer curls, 3 sets, 8-12 reps, currently heaviest with 55lbs dumbells. Decline bench on Hammerstrength machine, 3 sets, 12 reps, heaviest with 3 45lbs plates on each side. One armed preacher curls on preacher curl Hammerstrength machine, 3 sets, 8-12 reps, heaviest with 45 and 25lbs plates on the machine. Situps on ab crunch machine, 50 reps at 100lbs. Tuesday: Legs Squats, 3 sets, 8-12 reps, heaviest with 315lbs. Calf Raises, 3 sets, 20 reps, 4 45lbs plates. Leg Press Machine, 3 sets, 8-12 reps, heaviest with 8 45lbs plates on each side. Calf Extensions on leg press machine, 3 sets, 20 reps each, heaviest with 7 plates on each side. Front squats, 3 sets, 8-12 reps, heaviest with 185lbs. Calf Raises on calf raise machine, 3 sets, 12 reps each, heaviest at 315lbs. Leg extensions on machine, 3 sets, 12 reps each, heaviest at 255lbs. Hamstring curls on machine, 3 sets, 12 reps each, heaviest at 200lbs. Situps on ab crunch machine, 50 reps at 100lbs. Wednesday: Shoulders and triceps. Dumbell standing curl/military press, 3 sets, 8-12 reps, heaviest with 50lbs dumbells. Dumbell laying triceps extension, 3 sets, 8-12 reps, heaviest 90lbs. Dumbell shoulder shrugs, 3 sets, 20 reps, heaviest 100lbs. Standing two-hand dumbell triceps extension, 3 sets, 12 reps each, heaviest 80lbs. Seated dumbell military press, 3 sets, 8-12 reps, heaviest 50lbs. Tricep cable pull downs, 3 sets, 8-12 reps, heaviest 100lbs. Eagles, 3 sets, 8-12 reps, heaviest 50lbs. Dips, 3 sets. Situps on ab crunch machine 50 reps, 100lbs. Friday: Back Pull-ups, 3 sets, 10 reps. Dumbell rows, 3 sets, 8-12 reps, heaviest with 100lbs. Dead lift, 3 sets, 8-12 reps, heaviest with 315lbs. Straight leg dead lift, 3 sets, 8-12 reps, heaviest with 275lbs. Bent-over barbell row, 3 sets, 10 reps with 135lbs. Chin-ups, 3 sets, 8 reps. Situps on ab crunch machine, 50 reps, 100lbs.
First three exercises are all performed with one warm-up set. The rest, only the set as stated. Yes, that's right, only 1 set. Lower body, I like to keep the reps b/w 8-15, and upper body b/w 6-10. *All workout numbers are according to my last recorded day. +1= Negative rep at the end of set. Workout A: Leg Press/Deadlift (alternate): 1 set of max reps (8-15) LP:540, DL:315 Calf Raise: 1 set at max- 15/620 Cable Flys: 1 max - 10/60 Super-Set of Bench: 4/225 Seated Row: 10+1/160 Tri Pressdown: 10+1/160 Barbell Curl: 6+1/80 (They've always been weak) Grip work: 10/90lbs Workout B: Leg Ext: 8/320 Leg Curl: 8+1/250 Dips: 9+1/ BW +50 Pullups: 4+2/ BW+30 Lateral Sh. Raise:9+1/120 4-Way Neck: front-5/140, back and sides-14,8,8/180 Ab Twist on Medx: 8/120 L and R Rest 4-7 days, rinse, repeat. After 3 months, I change the workout. In between, I eat, sleep, have fun and stay active. I usually take a week or two off altogether twice a year. That's pretty much the extent of it right now.
saturday: legs squats 8-10 sets to max hack squats 4-6 sets 6-8 reps lunges 3-4 sets 6-8 reps straight legged deadlift 3-4 sets 6-8 reps sometimes end with step ups 3-4 sets 6-8 reps calves sunday: chest flat bench 8-9 sets till max incline bench 6-8 sets till max decline bench 6-8 sets 4-6 reps tuesday: shoulders military press 8-9 sets till max upright row 4-6 sets till max with some cheating at the end power upright row 4-6 sets till max shrugs 6-7 sets push press 4-5 sets wednesday: back deadlift 8-9 sets till max bent over row 6-8 sets 4-6 reps sometimes one arm row 4-6 sets calves
I usually mix things around every 4 months but here's my current one. Mondays: Squat 3 sets of 10, 8, 6 reps with 90 seconds rest Horizontal Leg Press 3 sets of 10, 8, 6 reps Deadlifts 2 sets of 8 reps Standing Calf Raise 3 sets of 12, 10 Wide Grip Pull Up 3 sets of 8, 6, 4 reps Seated Row 3 sets of 10, 10, 8 reps One Arm Dumbbell Row 2 sets of 10, 8 reps Leg Extension 3 sets of 12 reps Situps on Ab machine 50 reps Tuesdays Rest/light jog Wednesdays Barbell Bench Press 4 sets of 10, 8, 8, 6 reps Incline Dumbbell Bench Press 3 sets of 10, 8, 8 reps Cable Crossovers 2 sets of 10, 8 reps Barbell Front Raise 3 sets of 10 reps Incline Dumbbell Flys 2 sets of 8 reps Military Press 3 sets of 10, 8, 6 reps Dumbbell Lateral Raise 3 sets of 10 reps Dumbbell Reverse Fly 2 sets of 8 reps Lat Pulldown: 3 sets 10 reps Thursdays Rest/light jog Fridays Tricep Dip 3 sets of 8, 6, 4 reps Lying Tricep Extension 3 sets of 12, 10, 8 reps Close Grip Bench Press 3 heavy sets of 8, 6, 6 reps Standing Barbell Curl 3 sets of 12, 10, 8 reps using EZ bar Preacher Curl 2 sets of 10 reps Incline Dumbbell Curl Light weight for 20 reps, 16 reps, 12 reps Upright Row 4 sets of 8 reps
I pretty much to do 2 sets of 6-8 reps on everything, after 2 warm up sets. I've been doing this routine for a while and need to change it up. Ill steal some ideas from the other routines posted Monday: Chest Flat Barbell Bench Press Decline Barbell Bench Press Incline Dumbbell Bench Press Flat Dumbbell Bench Press Abs - Cable pull downs, leg lifts Tuesday: Back Lat Pull-Downs Pull-Ups Dead-lifts Up-right Rows Seated Rows Barbell Shrugs Wednesday - Legs Squats Leg Press Seated Calf Raises 45 degree less press calf raises leg curls Thursday - Shoulders Standing Front Dumbbell Raises Seated Bent over rear lateral raises Seated Dumbbell Press Standing Side Lateral Press abs - leg lifts, ab machine Friday - Arms Alternating Dumbbell Curls Straight Bar Curls Hammer curls Lying Tricep Extensions Close Grip Bench Cable Push-Downs Barbell Wrist Curls/Reverse Wrist Curls
