OK! NEW GYM, NEW TRAINING PARTNER, NEW ROUTINE…check it out, any critique
Workout Program
Monday
- Shoulders
o Arm Circles Forward x 30, backward x 30
o Arnold Press 1 x 10, 2 x 8
o Rear Delt Row 1 x 10, 2 x 8
o Shoulder Press 3 x 8
o Seated Lateral Raise 3 x 7
o Standing Anterior Raise 3 x 8
o Upright Rows 3 x 8
o Shrugs 3 x 8
o Reverse Cable Flies
o One Armed Bent over Barbell Rows – 3 x 8
o Rocky Presses 3 x 8
- Legs (every 2 weeks)
o Leg Press machine 3 x 8
o Squats 3 x 8
o Seated Leg Curls 3 x 8
o Barbell Lunges 3 x 8
o Barbell Side Lateral Lunges 3 x 8
o Romanian Dead Lift 3 x 8
o Dumb bell Step Ups 3 x 8
o Calves 3 x F
Tuesday
- Back
o Close Grip Lat Pull Downs 3 x 8
o Seated Cable Rows 3 x 8
o Full ROM Lat Pull Down 3 x 8
o Underhand Cable Pull Downs 3 x 8
o V-bar Pull up 3 x F
o Long Bar Row 3 x 8
o Hyper Extensions 3 x 8
o Barbell Good Mornings 3 x 8
Wednesday
- Chest
o Bench Press 3 x 8
o Incline Dumbbell Bench Press 3 x 8
o Flat Bench Dumbbell Flies 3 x 8
o Downward Cable Flies 3 x 8
o Upward Cable Flies 3 x 8
o Cable Cross-Overs 3 x 8
o Palms Forward dumbbell Pushups 3 x 8
o Close Grip Bench Press 3 x 8
o Reverse Grip Bench Press 3 x 8
o Dips 3 x F
o Medicine Ball Pushups 3 x 10
Thursday
- Arms
Biceps
o Standing Alternating Bicep Curls 3 x 8
o Preacher Curls 3 x 8
o Alternating incline hammer curls
o 21’s 3 x 21
o 45lb plate curls 3 x 10-15
o Bicep Curl Machine 3 x 10 (each arm)
o Reverse barbell Curl 3 x 8
Triceps
o Overhead Dumbbell Tricep Extensions 3 x 8
o Cable Pushdowns(Rope) 3 x 10
o Cable Pushdowns (V-bar) 3 x 12
o Cable Tricep Extensions 3 x 8
o EZbar Skull crushers 3 x 8
o Tricep Extension machine 3 x 10 (each arm)
o Dips 3 x F
Friday
- Forearms, Abs, Misc Full Body
o Barbell Forearm Curls 3 x 10
o Barbell Forearm Extensions 3 x 10
o Wrist Roller 3 x ?
o Abdominal crunch Machine 3 x 15
o Abdominal crunch Machine Obliques 3 x 15 (each side)
o Cable Crunch 3 x 15
o Hanging Leg Raises 3 x 15
o Cork screws 3 x 20
o Seated Cable Rows 3 x 10
o Dips 3 x F
Saturday
- Misc. Full Body
o Similar to Friday
OR
- Basketball
- Racquet Ball
- Speed Rope + Shadow Boxing
Sunday
- Basketball
- Racquet Ball
- Speed Rope + Shadow Boxing
Cardio
o Speed Rope
o Shadow Boxing
o Basketball
o Racquet ball
Misc. Training
Plyometric Training
Plyometric Jumps
12-18” box
24” box
Plyometric Medicine Ball Chest Pass
