i have been stuck on one for a few months now. i want to get back to heavy, heavy weight, one body part per day. what are you guys doing right now?
need a new routine...
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For chest
Dumbell inclines 5-6 sets
smith machine inclines 5-6 sets
smith machine flat bench 5-6 sets
dips 3-4 setsADMIN/OWNER@Peak-Muscle -
Chest:
Barbell Inclines
DB Inclines
Hammer Bench
DC Extreme Stretching
Back:
Pulldowns
Barbell Rows
Hammer Rows
Deadlifts
Shoulders:
Smith Military
DB Laterals
Reverse Flyes
Arms:
Preacher Curls
Decline SkullCrushers
DB Curls
Close Grip Bench
Hammer Curls
Dips
Legs:
Squats
Hack Squats
Leg Curls
Calf RaiseComment
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I do everything with 6-8 reps with 4 sets for every body part. I alternate every other week from cables to db's. I guess I really don't have a routine, it's more in my head as to what to do when I get to the gym. Like today I did chest/calfs, normally I would do chest/bi's.Comment
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Back
Lat pulldowns to the front 5-6 sets
Seated cable rows 4 sets
Revearse cable rows 4 sets
Bent over or t-bar rows 4 to 5 sets.ADMIN/OWNER@Peak-MuscleComment
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Originally posted by radoI do everything with 6-8 reps with 4 sets for every body part. I alternate every other week from cables to db's. I guess I really don't have a routine, it's more in my head as to what to do when I get to the gym. Like today I did chest/calfs, normally I would do chest/bi's.Comment
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Day One (Chest)
Chest
Flat Barbell Bench Press - 3 sets x 12,8,6 reps
Incline Barbell Bench Press - 3 sets x 8,8,6 reps
Decline Barbell Bench Press - 2 sets x 8,6 reps
Decline Dumbbell Flys - 1 set x 12 reps
Day Two (Back)
Back
Lat Pulldowns (to front) - 3 sets x 12,8,6 reps
Seated Cable Rows - 3 sets x 12, 8,6 reps
Close Grip Pulldowns - 3 sets x 12 8,6 reps
One Arm Cable Rows - 1 set (each arm) x 12 reps
Day Three (Legs)
Squats- 3 sets x 12 10 8 reps
Leg Press - 3 sets x 8,6,12 reps
Leg Extensions - 3 sets x 8,8,12 reps
Hamstrings
Lying Leg Curl - 3 sets x 8,8,8 reps (hold rep for 30 sec sqeeze at top).
Calves
Standing Calf Raises - 4 sets x 15,15,15,15 reps
Day Four (Arms, Abs)
Biceps
Standing Barbell Curls - 3 sets x 12,8,6 reps
Alternating Incline Dumbbell Hammer Curls - 3 sets x 8,8,8 reps
EZ Bar Reverse Curls - 2 sets x 8,8 reps
Triceps
Cable Push Downs - 3 sets x 8,8 reps
Bench Dips - 2 sets x 12,12 reps
Overhead Dumbbell Extensions - 3 sets x 12,8,8 reps
Abs (rest 30 seconds between sets) Mix your ab routine up by going to failure every other week.
Crunches - 2 sets x 15 reps
Reverse Crunches - 2 sets x 15 rep
Side Crunches - 2 sets x 15 reps
I'm not going to post how much weight I do . I don't want to bum you out UraComment
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