 new routine
can only train when at work so its 6 days on 3 days off unable to change this looking for a new routine
have just been shocking the system after the xmas break last 4wks have been this
Day1 chest large superset x3 each excercise to failure
incline db flyes
incline db press
incline bench press
incline db flyes
inclines db press (following wk all flat then all decline)
Day2 arms bb curl 5x8-10
concentration curl 3x8
preacher curl 4x10
db curl on incline bench 3x10
reverse ez curl 3x10
close grip bench 4x8-12
skull crushers 4x8-10
tricep dips 3xto failure
db tricep ext 3x8
1 arm cable pushdowns 3x8
day3 shoulders military press(smiths) 3x8
seated db press 3x6-8
bb shrugs 3x10
bent over lat raises 4x12
alt cable flyes 4x12
upright row 4x8-10
day4 legs leg ext 4x10
superset squats/lunges 3x10
stght leg deadlifts 4x10
calf raises 4x10
day5 back superset pullups 3x10 + strght arm pulldowns 3x20
db rows 4x10 no rest each arm stght after other
t-bar row 3x 10 full reps 20 half reps
lat pulldowns superset hyperextensions
whilst been doing this have had day6 as extra rest day obviously can't keep the above up want a routine now for next 8wks |