I had previously devised a well balanced full body routine that I am currently using and will use throughout the summer.
Once I am back in school I intend to break up my routine a bit more. I had discussed part of this in the past, but finalized it and thought I'd post to see if I had missed anything. I happen to really like changing up my routine and designing different routines to give me different options at different times in my life. This one happens to be a 4 day split inwhich all body parts are worked twice a week, with different focus points per workout. In this way, every bodypart gets a lighter and heavier day based on # of sets and # of exercises per muscle group. See anything that needs to be changed?
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Monday: Lower Quad Dominant
-5 min. Warm-up + Dynamic Stretching
-4x Squats
-Superset: 3x Back Extension + 3x Lunges
-Superset: 4x Glute-Hamstring Kickback + 3x Leg Extensions
-Superset: 4-6x Seated Calve Raises + 3x Shrugs
Tuesday: Upper 1
-4x Bench Press
-3x Dips
-Superset: 4x Seated Dumbbell Military Press + 3x Dumbbell Flies
-Superset: 4x Pull-Ups + 3x Front Lateral Raises
-3x Bent Dumbbell Rows
-4x Curls
Wednesday: Off
Thursday: Lower Hamstring Dominant
-5 min. Warm-up + Dynamic Stretching
-4x Romanian Deadlifts
-Farmer Walks
-3x Step-ups
-Superset: 3x Leg Curls + 3x Leg Extensions
-4-6x Standing Calve Raises
Friday: Upper 2
-4x Chin-ups
-4x Bent-over Barbell Rows
-3x Stiff-Back Seated Cable Rows
-4x Incline Dumbbell Bench Press
-4x Dips
-Superset: 4x Side Lateral Raises + 4x Skull-Crushers
Saturday: Off
Sunday: Off
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Comments, Concerns, Care?
Thanks.
Once I am back in school I intend to break up my routine a bit more. I had discussed part of this in the past, but finalized it and thought I'd post to see if I had missed anything. I happen to really like changing up my routine and designing different routines to give me different options at different times in my life. This one happens to be a 4 day split inwhich all body parts are worked twice a week, with different focus points per workout. In this way, every bodypart gets a lighter and heavier day based on # of sets and # of exercises per muscle group. See anything that needs to be changed?
---
Monday: Lower Quad Dominant
-5 min. Warm-up + Dynamic Stretching
-4x Squats
-Superset: 3x Back Extension + 3x Lunges
-Superset: 4x Glute-Hamstring Kickback + 3x Leg Extensions
-Superset: 4-6x Seated Calve Raises + 3x Shrugs
Tuesday: Upper 1
-4x Bench Press
-3x Dips
-Superset: 4x Seated Dumbbell Military Press + 3x Dumbbell Flies
-Superset: 4x Pull-Ups + 3x Front Lateral Raises
-3x Bent Dumbbell Rows
-4x Curls
Wednesday: Off
Thursday: Lower Hamstring Dominant
-5 min. Warm-up + Dynamic Stretching
-4x Romanian Deadlifts
-Farmer Walks
-3x Step-ups
-Superset: 3x Leg Curls + 3x Leg Extensions
-4-6x Standing Calve Raises
Friday: Upper 2
-4x Chin-ups
-4x Bent-over Barbell Rows
-3x Stiff-Back Seated Cable Rows
-4x Incline Dumbbell Bench Press
-4x Dips
-Superset: 4x Side Lateral Raises + 4x Skull-Crushers
Saturday: Off
Sunday: Off
---
Comments, Concerns, Care?
Thanks.
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