My new workout program
This will be my program for the new month, in addition to cardio following the weights (in the form of running mostly); Except on leg day, when I’ll do Deep Knee Bends and Squats in place of the running as cardio. After a month, I’ll change up the routine again.
Day 1
Back/Shoulders/Abs
Hyperextensions
One Arm Dumbbell Rows
Deadlift
L-Laterals
Neutral Dumbbell Presses
Slight Incline Bench Military Presses
Swiss Ball Crunches
Vertical Bench Crunches
Day 2
Tris/Bis/Forearms
French Presses
Close Grip Bench Press
Decline dumbbell triceps extensions
Lying Cable Curls
Backward Elbows Curl
Standing Forehead Curl
Static Gripping
Forearm Twists
Reverse Incline Hammer Curls
Day 3
Chest/Traps/Abs
Bench Press
Dumbbell Flys
Around The Worlds
Overhead Press Shrugs
Adam Shrugs
Dumbbell Shrugs
Flat Bench Leg Raises
Side Leg Raises
Day 4
Legs/Glutes/Calves
Bulgarian Squats
Back Squats
Stationary Lunge
Bent Kick Crosses
Standing Barbell Calf Raises
Seated Calf Raises
