Hi guys,
I'm thinking of switching up my routine a bit. Here's what I've put together as a rough draft. All constructive criticism welcome. I workout at home, and have an old Weider machine as well as my own bench/squat rack.
Day 1: Legs and Back
Squats 3 sets x 6-10 reps
BB Row 3 x 8-12
Shrugs 4 x 5-8 (My traps respond best to this range)
Leg Curls 3 x 8-10
Machine Kneeling Single Arm Pull 4 x 8-10
Day 2: Chest
Flat BB Bench 3 sets 6-10 reps
Incline DB Bench 3-4 x 8-12
Flat DB Flyes 3 x 8-12
Single Arm Crossover 3 x 6-10
Day 3: Rest
Day 4: Legs/Bi
Squats 3 sets x 6-10 reps
BB Curl 4 x 6-10
Calve Raises 4 sets till failure
Spider Curls 3 x 8-12
Wrist Curls 4 x 8-12
Day 5: Triceps
Close Grip Bench 3-4 sets x 6-10 reps
Skull Crushers 3 x 6-10
Single Arm DB Ext 4 x 8-12
(Need help here. I could fit in something like Tricep Pushdowns on the machine but any suggestions welcome.)
Day 6: Rest
Day 7: Shoulders
DB Press (standing or sitting) 4 sets x 6-10 reps
DB Front Raise 3 x 8-12
DB Lateral Raise 3 x 8-10
Rear Delt Raise 3 x 6-10
Repeat
Breakdown per week for each body part.
Legs: 4 exercises 13 sets.
Chest: 4 exercises 12-13 sets.
Back: 3 exercises 11 sets.
Triceps: 3 exercises 10-11 sets.
Biceps: 3 exercises 11 sets.
Shoulders: 4 exercises 13 sets.
Any suggestions welcome. Abs will be worked in 3-4 times a week. It looks like my chest and tri sessions are really weak. I use less volume on each leg day because I hit them twice a weak. Let me know what you guys think.
Thanks in advance for any and all help.
I'm thinking of switching up my routine a bit. Here's what I've put together as a rough draft. All constructive criticism welcome. I workout at home, and have an old Weider machine as well as my own bench/squat rack.
Day 1: Legs and Back
Squats 3 sets x 6-10 reps
BB Row 3 x 8-12
Shrugs 4 x 5-8 (My traps respond best to this range)
Leg Curls 3 x 8-10
Machine Kneeling Single Arm Pull 4 x 8-10
Day 2: Chest
Flat BB Bench 3 sets 6-10 reps
Incline DB Bench 3-4 x 8-12
Flat DB Flyes 3 x 8-12
Single Arm Crossover 3 x 6-10
Day 3: Rest
Day 4: Legs/Bi
Squats 3 sets x 6-10 reps
BB Curl 4 x 6-10
Calve Raises 4 sets till failure
Spider Curls 3 x 8-12
Wrist Curls 4 x 8-12
Day 5: Triceps
Close Grip Bench 3-4 sets x 6-10 reps
Skull Crushers 3 x 6-10
Single Arm DB Ext 4 x 8-12
(Need help here. I could fit in something like Tricep Pushdowns on the machine but any suggestions welcome.)
Day 6: Rest
Day 7: Shoulders
DB Press (standing or sitting) 4 sets x 6-10 reps
DB Front Raise 3 x 8-12
DB Lateral Raise 3 x 8-10
Rear Delt Raise 3 x 6-10
Repeat
Breakdown per week for each body part.
Legs: 4 exercises 13 sets.
Chest: 4 exercises 12-13 sets.
Back: 3 exercises 11 sets.
Triceps: 3 exercises 10-11 sets.
Biceps: 3 exercises 11 sets.
Shoulders: 4 exercises 13 sets.
Any suggestions welcome. Abs will be worked in 3-4 times a week. It looks like my chest and tri sessions are really weak. I use less volume on each leg day because I hit them twice a weak. Let me know what you guys think.
Thanks in advance for any and all help.
