Quote:
Originally Posted by crazycal1  sorry to hear about the weight loss mate-
i`m in the same boat as you...its sooo easy...
whats your routine going to be? |
I almost ate like a normal human being today, so I'm headed in the right direction. Wish there was a magic pill to increase appetite.
Couldn't get to the gym today, so I did some sissy squats at home and did some ab work. I hate legs, so I need to make some attemp to add them in.
I'm gonna stick to my old routine as it worked well last time. It took me some time to fine tune it to my likeing.
Day 1: Chest, Tri's
Flat bench: I do more of a powerlifting program here, but I need to check back with my partner for the specifics before I post anything
Incline Bench: DB, 3 Sets, 1st set 10 reps, 2nd set add weight 10 reps, 3rd set 8-10 reps.
Modified Skull Crushers: DB, 3 Sets, 1st set 10 reps, 2nd set add weight 10 reps, 3rd set 8-10 reps.
Dips: 1st set 20 reps, 2nd set add weight 12-15 reps, 3rd set add weight 8-10 reps.
Cable Push-Downs: 3 Sets, 1st set 10 reps, 2nd set add weight 10 reps, 3rd set add weight 8-10 reps.
Day 2: Back, Bi's
Wide Grip Seated Cable Rows: 3 Sets, 1st set 10 reps, 2nd set add weight 10 reps, 3rd set add weight 8-10 reps.
One Arm DB ROws: 3 Sets, 1st set 10 reps, 2nd set add weight 10 reps, 3rd set add weight 8-10 reps.
Shrugs: 1st set 20 reps, 2nd set add weight 12-15 reps, 3rd set add weight 8-10 reps.
Standing BB Curl: This one is very onorthodox but I found it to work well
Set 1: Regular grip. 8 to 10 reps, up the weight for next set
Set 2: 2 Fingers in from regular grip. 8 to 10 reps. Weight stay's the same for next set
Set 3: 2 Fingers out from regular grip. 8 to 10 reps. Weight stay's the same for next set
Set 4: Regular grip. 8 to 10 reps. Weight stay's the same for next set
Set 5: 2 Fingers out from regular grip. 8 to 10 reps. Weight stay's the same for next set
Set 6: 4 Fingers out from regular grip. 8 to 10 reps. Next Exercise...
Incline Alternating Dumbell curl
Set 1: 8 to 10 reps. Weight stay's the same for next set
Set 2: 8 to 10 reps. Next Exercise...
Hammer curls or preacher curls
Set 1: 8 to 10 reps. Weight stay's the same for next set
Set 2: 8 to 10 reps. Done
Day 3: Leg, Don't have a routine set in place yet ( I hate Legs )
Day 4: Chest, Tri's
Flat bench: DB, 3 Sets, 1st set 10 reps, 2nd set add weight 10 reps, 3rd set 8-10 reps.
Decline Bench: DB, 3 Sets, 1st set 10 reps, 2nd set add weight 10 reps, 3rd set 8-10 reps.
Dips: 1st set 20 reps, 2nd set add weight 12-15 reps, 3rd set add weight 8-10 reps.
Cable Push-Downs: 3 Sets, 1st set 10 reps, 2nd set add weight 10 reps, 3rd set add weight 8-10 reps.
Day 5: Back, Bi's
T-Bar: 3 Sets, 1st set 10 reps, 2nd set add weight 10 reps, 3rd set add weight 8-10 reps.
Close Grip Seat Cable Rows: 3 Sets, 1st set 10 reps, 2nd set add weight 10 reps, 3rd set add weight 8-10 reps.
Shrugs: 1st set 20 reps, 2nd set add weight 12-15 reps, 3rd set add weight 8-10 reps.
Standing Alternating DB Curls: 3 Sets, 1st set 10 reps, 2nd set add weight 10 reps, 3rd set add weight 8-10 reps.
Concentration Curls: 2 Sets, 1st set till failure, 2nd set till failure
This would be a ideal week, will make adjustments when necessary. Take aprroximately 1 hr.per day