can anyone help me with this, i currently work each bodypart twice a week and want to get it down to each once a week
I need a new routine
heres what i am doing now
Week 1
Day 1
Exercise Sets Reps per set
Bench Press 5 8
Incline Bench Press 4 8
Extension 5 8
Pressdowns 5 8
Dumbell Preach 3 8
Standing Barbell curl 3 10
Dumbell concentrated curls 5 8
wrist curls 2 25
reverse wrist curls 2 25
Day2
Squats 5 20
Toe raises 5 20
leg curls 5 10
leg extension 5 10
Day3
Pull ups(warm up) 1 10
D-Lift 5 8
Shrug 5 10
Upright row 5 10
Lat pull down 5 10
One arm row 3 10
Military Press 5 8
Lateral Press 3 10
Front raise 3 10
Bent over lat raise 5 8
Power Clean 5 8
Day 4
same as 2
Day 5
same as 1
Day 6-7
Rest(cardio)
Week 2
Day 1
same as 3
Day 2
same as 2
Day 3
same as 1
Day 4
same as 2
Day 5
same as 3
Day6-7
rest
next week same as week one
I need a new routine
heres what i am doing now
Week 1
Day 1
Exercise Sets Reps per set
Bench Press 5 8
Incline Bench Press 4 8
Extension 5 8
Pressdowns 5 8
Dumbell Preach 3 8
Standing Barbell curl 3 10
Dumbell concentrated curls 5 8
wrist curls 2 25
reverse wrist curls 2 25
Day2
Squats 5 20
Toe raises 5 20
leg curls 5 10
leg extension 5 10
Day3
Pull ups(warm up) 1 10
D-Lift 5 8
Shrug 5 10
Upright row 5 10
Lat pull down 5 10
One arm row 3 10
Military Press 5 8
Lateral Press 3 10
Front raise 3 10
Bent over lat raise 5 8
Power Clean 5 8
Day 4
same as 2
Day 5
same as 1
Day 6-7
Rest(cardio)
Week 2
Day 1
same as 3
Day 2
same as 2
Day 3
same as 1
Day 4
same as 2
Day 5
same as 3
Day6-7
rest
next week same as week one
