Hey guys.
Last time i was here i posted up some crazy routine i was doing.
I have toned it down a good bit since then.
My New routine.
Workout 3 days a week as i need to do more cardio as i have fitness test soon.
Monday:
Squats 2 x 5
Leg presses 1 x 20 (pick 1 of the squats + the leg presses)
posterior core movement 2 x 10-20reps
oblique crunch 2 x 10
Calves Raise 2 x 10
heavy abs 2 x 20
Hanging Crunch 3 x 5
Wednesday
Wide grip flat bench 2 x 6 (index fingers on the rings)
flat bench hammer grip db press 2 x 12 reps
tricep push downs 1-2 x 100reps.
db side laterals 2 x 10reps
db front raises 2 x 10reps
Standing Military Press 3 x 5 Heavy
Behind The Back Wrist Curl 2 x 10
Wrist Roller x 3
Friday.
Dead lifts (rotate variations each week) 2 x 5
posterior core movement 2 x 10-20reps
rows 2 x 4-8reps
Reverse grip narrow grip pull downs 2 x 8
Standing wide grip curls 2 x 12 reps
hammer curls or reverse curls 2 x 12reps
heavy abs 2 x 20reps
Barbell Shrug 2 x 10
Reverse Barbell shrug 1 x 10
Really i want you input on what you would change.
Important
Chest is my weakest point. Whole body looks swole then you get this pathetic chest. Big on the outside then disappears at the middle.
Arms need some attention aswell.
What i am trying to archive in the next 10 years
Last time i was here i posted up some crazy routine i was doing.
I have toned it down a good bit since then.
My New routine.
Workout 3 days a week as i need to do more cardio as i have fitness test soon.
Monday:
Squats 2 x 5
Leg presses 1 x 20 (pick 1 of the squats + the leg presses)
posterior core movement 2 x 10-20reps
oblique crunch 2 x 10
Calves Raise 2 x 10
heavy abs 2 x 20
Hanging Crunch 3 x 5
Wednesday
Wide grip flat bench 2 x 6 (index fingers on the rings)
flat bench hammer grip db press 2 x 12 reps
tricep push downs 1-2 x 100reps.
db side laterals 2 x 10reps
db front raises 2 x 10reps
Standing Military Press 3 x 5 Heavy
Behind The Back Wrist Curl 2 x 10
Wrist Roller x 3
Friday.
Dead lifts (rotate variations each week) 2 x 5
posterior core movement 2 x 10-20reps
rows 2 x 4-8reps
Reverse grip narrow grip pull downs 2 x 8
Standing wide grip curls 2 x 12 reps
hammer curls or reverse curls 2 x 12reps
heavy abs 2 x 20reps
Barbell Shrug 2 x 10
Reverse Barbell shrug 1 x 10
Really i want you input on what you would change.
Important
Chest is my weakest point. Whole body looks swole then you get this pathetic chest. Big on the outside then disappears at the middle.
Arms need some attention aswell.
What i am trying to archive in the next 10 years
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