MK2004’s BodyBlog

First blog: Here’s my current training routine

Mon: Quads & Calves

• Squats
• Leg Press
• Hack Squats or Front Squats
• Leg Extensions
• Standing Calf Raise
• Seated Calf Raise

Tues: Chest

• Incline Dumbell Bench or Incline Barbell Bench
• Bench Press
• Weighted Dips
• Flyers

Weds: Shoulders & Traps

• Lateral Raises
• Dumbell Shoulder Press or Machine Shoulder Press
• Rear  Raises
• Front Raises
• Upright Rows
• Barbell/Dumbell Shrugs

Thurs: Back

• Chins
• Deadlifts or Barbell Rows
• Dumbell Rows
• Seated Row
• Narrow Grip/Wide Grip Pulldowns

Fri: Arms

• Rope pulldowns (warm-up)
• Close-Grip Benchpress or French Press
• Bench dips or heavy pulley pulldowns
• Dumbell Extension
• Barbell Curl
• Preacher Curl or Concentration Curl
• Hammer Curls

Sat: Hams & Abs

• Lying Leg Curl
• Stiff-legged Deadlift
• Crunches
• Hanging Leg Raise

Cardio: 40 min sessions done on Sunday, Tuesday, Thursday & Saturday.

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