Frederick

Hello,

Here's my current routine. Maybe someone can give me some advice?

I like to train every muscle 2 times a week in 4 days, that has given me the best results so far.

Monday, Tuesday, Thursday, Saturday
DAY1
1. Butterfly 15*-12-10-10-8
2. Incline Bench Press 3*8
3. Flat DB Press 3*8

4. DB Squats 15*-3*8
5. Leg Extension 20*-3*15
6. BB Squats 3*8

7. 21’ers met BB of EZ-baar 3 sets
8. Sitting DB Curl 3*8

9. Shrugs with BB 4*15 (3sec hold)

10. Calves Raises 4*20

DAY2
1. Deadlift 3*10
2. Lats Pulldown 3*10
3. BB Row 3*10

4. Lateral Raises 3*10
5. Military Press 3*8
6. Reverse Flyes 3*8


7. Triceps Pushdown 3*8
8. Decline Skullcrushers 3*8

9. Sit-ups 4*15
10. Crunches 4*10

11. Rolling for forearms 3 sets

DAY3
1. DB Pullover 15*-12-12-12-12
2. Flyes (Flat) 3*8
3. Decline Bench Press 3*8

4. Front Squats 15*-3*8
5. Hack Squats 3*8
6. Leg Curl 3*8

7. BB Curl Standing 15*-3*8
8. Preacher Curl 3*8
9. Concentration Curl Max.

10. Shrugs with DB 4*15 (3 sechouden)

11. Calves Raises 4*20

DAY4
1. Rowing with hammer bar 15*-3*8
2. Lats Front Pulldowns 12-3*8
3. Lats Pulldowns supinated 4*8

4. Arnold Press 15*-3*8
5. DB Press 3*8

6. Overhead Triceps Extensions 12*-3*8
7. Dips 4*12

8. Sit up 4*15
9. Crunches 4*12

10. Forearms 4*15

GRTZ

Frederick