My workout so far.
This is my workout routine right now, i just switched from a higher rep program that was great but exhausting. Now i am doing this program to pack on some muscle although i change it up a little every day depending on how i feel. This also doesnt include warmups and rotator cuff excercises i do every day.
Day One: Chest/Calves/Abs
Chest
€¢ Pushups: 1 warmup set
€¢ Incline Bench Press: 4 Sets x 10, 8, 6, 6
€¢ Flat Bench Dumbbell Press: 4 Sets x 10, 8, 6, 6
€¢ Flat Bench Dumbbell Flyes: 3 Sets x 12, 10, 8
€¢ Pushups: Immediately following the last set of dumbbell flyes, finish the chest with one set of pushups to failure
Calves
€¢ Donkey Calf Raises: 4 Sets x 20, 15, 15, 12
€¢ Standing Calf Raises: 4 Sets x 20, 15, 15, 12
Abs
€¢ Hanging Leg Raises: 4 Sets x 20, 20, 20, 20
€¢ Rope Crunches: 4 Sets x 20, 20, 15, 15
€¢ Dumbbell Side Crunches: 4 Sets x 20, 20, 15, last set to failure
Day Two: Legs
Legs
€¢ Bike: 5-10 minutes warmup
€¢ Squat: 5 Sets x 20, 12, 10, 8, 8
€¢ Leg Press: 5 Sets x 20, 10, 8, 8, 6
€¢ Leg Extensions: 4 Sets x 10, 8, 8, to failure
Day Three: Biceps/Triceps/Abs
Biceps
€¢ Seated Preacher Curls: 4 Sets x 12, 10, 8, 8
€¢ Standing Dumbbell Curls: 4 Sets x 10, 8, 8, 6
€¢ Dumbbell Hammer Curls: 3 Sets x 10, 8, 8
Triceps
€¢ Skull Crushers: 4 Sets x 12, 10, 8, 8
€¢ Close Grip Bench Press: 4 Sets x 12, 10, 8, 8
€¢ Cable Pushdowns: 3 Sets x 12,10, 8
add in some extra to either depending on how i feel.
Abs
€¢ Cross Body Crunches: 4 Sets x 20, 20, 20, 20
€¢ Decline Reverse Crunch: 4 Sets x 20, 20, 15, last set to failure
Day Four: Hamstrings/Back/Calves
Hamstrings
€¢ Bike: 5-10 minute warmup
€¢ Stiffed Legged Deadlifts: 5 Sets x 12, 10, 8, 8, 6
€¢ Lying Leg Curls: 4 Sets x 12, 10, 10, 8
€¢ Standing Leg Curl: 3 Sets x 12, 10, last set to failure
Back
€¢ Wide Grip Pull-Ups: 3 Sets x to failure each set
€¢ Bent-over Barbell Rows: 4 Sets x 12, 10, 10, 8
€¢ Seated Cable Rows (close grip): 3 Sets x 10, 10, 8
Calves
€¢ Donkey Calf Raises: 4 Sets x 20, 15, 15, 12
€¢ Calf Raises on Leg Press Machine: 3 Sets x 20, 20, last set to failure
Day Five: Shoulders/Traps/Abs
Shoulders
€¢ Barbell Shoulder Press: 4 Sets x 12, 10, 10, 8
€¢ Arnold Dumbbell Press: 3 Sets x 10, 10, 8
€¢ Front Dumbbell Raises: 2 Sets x 10, 10
€¢ Side Dumbbell Raises: 2 Sets x 10, 10
Traps
€¢ Barbell Shrugs: 4 Sets x 12, 10, 10, 8
€¢ Upright Rows: 4 Sets x 10, 10, 10, 8
Abs
€¢ Lying Leg Raises: 4 Sets x 20, 15, 15, 12
€¢ Crunches: 3 Sets x 20, 20, last set to failure
I take two days a week off in which i usually run 3 miles on about a 7mph pace on the treadmill with an incline of 2-3
