This is my current workout routine, I was wondering if someone could give me tips on it, and maybe even add some exercises to it.
Monday: Chest/Tripceps:
Dumbell Bench Press: 3 sets of 8-12 reps.
Incline Dumbell Press: 3 sets of 8-12 reps.
Straight Arm Dumbell Flyes: 3 sets of 8-12 reps.
Close Grip Bench Press: 3 sets of 8-12 press.
Lying Barbell Extensions: 3 sets of 8-12 reps.
Tricep Pulldown: 3 sets of 8-12 reps
Tuesday: Legs:
Lying Leg Curls: 3 sets of 8-12 reps.
Seated Leg Curls: 3 sets of 8-12 reps.
Leg Extensions: 3 sets of 8-12 reps.
Seated Leg Press: 3 sets of 8-12 reps.
Wednesday: Back/Arms
Barbell Bent Over Row: 3 sets of 8-12 reps.
Cable Seated Row: 3 sets of 8-12 reps.
Wide Grip Lat Pulldown: 3 sets of 8-12 reps.
Close Grip Lat Pulldown: 3 sets of 8-12 reps.
Barbell Curls: 3 sets of 8-12 reps.
Preacher Curls: 3 sets of 8-12 reps.
Incline Dumbell Curls: 3 sets of 8-12 reps.
Concentration Curls: 3 sets of 8-12 reps.
Barbell Wrist Curls: 3 sets of 8-12 reps.
Reverse Barbell Curls: 3 sets of 8-12 reps.
Thursday: Shoulders:
Dumbell Shoulder Press: 3 sets of 8-12 reps.
Dumbell Front Raise: 3 sets of 8-12 reps.
Dumbell Lateral Raise: 3 sets of 8-12 reps.
Upright Rows: 3 sets of 8-12 reps.
Shrugs: 3 sets of 8-12 reps.
Its all really personal preference, and what works for you. Looks like hes doing a 4 day split focusing on large body part joined with a smaller body part.
Queen I'm still beginning to learn what really works but my workout is similar to yours except I split up rest days.
I like to warm up my legs by either doing leg press or squats, and then finishing up with the opposite of leg press or squats. Also calves... Feel really light headed after that.
Mine looks like this, I got it somewhere online and I like it. I also try to do dead lifts and barbell squats but at the moment my back hurts.
Leg press - 2-3 warm up sets 8-12, 3 working sets of 12-15 reps
Lying Leg Curls: 3 sets of 12-15 reps
Seated Leg Curls: 3 sets of 12-15 reps
Leg Extensions: 3 sets of 12-15 reps
Hack Squat/Calves - 3 sets of 12-15 reps
If you're looking for overall muscle gains, you need to add some deadlifts, squats and OHP/military press. your rear delts arent getting much work, i suggest you follow a routine instead of making one.
no deadlifts
no squats/leg press
no abs
no calves
no rear delts
5 exercises for bi's but no hammer curls????? Your biceps will explode at the end of that
you should really look at some existing workouts as this is, no offense, a poor attempt at constructing one yourself
Don't ask if you can ditch squats or deadlifts because "you don't like them". If you do so, make sure to bring your box of tampons along to the gym with you each workout."
And seeing as you dont have them in your program already makes me think you don't know how to do them. Form is the most important thing, when I was starting Deadlifts I just used 1 plate even if they were light to get my form down.
Don't ask if you can ditch squats or deadlifts because "you don't like them". If you do so, make sure to bring your box of tampons along to the gym with you each workout."
And seeing as you dont have them in your program already makes me think you don't know how to do them. Form is the most important thing, when I was starting Deadlifts I just used 1 plate even if they were light to get my form down.
Yeah, I used to do deadlifts but only 70kg, I did have a friend who helpt with my form. Thanks for the tip, I'll be going to the gym early so I can have the time to learn without getting bothered. You have any tips on how to get the right form for squatting?
Yeah, I used to do deadlifts but only 70kg, I did have a friend who helpt with my form. Thanks for the tip, I'll be going to the gym early so I can have the time to learn without getting bothered. You have any tips on how to get the right form for squatting?
Help with my current routine?
