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stephen9069 | My training routine check it out (any tips or advice welcomed) | 11-07-2012 @ 21:52 | |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Post Edited: 14.07.2012 @ 00:27 AM by stephen9069 Iv been weightlifting on and off for a few years now and have recently decided to get back into it properly and work on building up my strength. Iv just literally joined this site after a fella from the gym i train at recomend it. So heres my first thread please let me know what you think or any suggestions to help improve it. MONDAY: CHEST Bench press - 5 x 6 Incline Dumbell press - 5 x 6 Cable flyes - 3 x 12 Flat dumbell press - 5 x 6 incline cable flyes - 3 x 12 TUESDAY: SHOULDERS Barbell shoulder press 5 x 6 Barbell upright row 5 x 6 front dumbell raises 5 x 6 side dumbell raises 5 x 6 cable upright rows 5 x 10 Standing dumbell press 5 x 6 shrugs 5 x 12 ABS Cardio 30 minutes WEDNESDAY: BACK deadlifts 5 x 6 bent over barbell rows 5 x 6 wide grip pull downs 5 x 6 close grip cable rows 5 x 6 dumbell rows 5 x 6 good mornings 5 x 10 THURSDAY: BI'S, TRI'S Hammer curls 5 x 6 close grip bench press 5 x 6 Preacher curls 5 x 6 tri pushdown 5 x 6 21's 3 sets dips 3 x 12 Abs Cardio 30 minutes FRIDAY: LEGS Squat 5 x 6 Dumbell Lunges 5 x 6 Leg press 5 x 6 Leg extensions 5 x 15 Leg Curls 5 x 15 Calf raises 5 x 15 SATURDAY: REST SUNDAY: Abs cardio 30 minutes _________________________________________________________________________________ Theres my routine i like to do atleast 3 cardio sessions a week as i can pile on the weight a bit to easy and not the good kind of weight. Im also not sure how long i'll be training for as im expecting surgery on my wrist due to ulner nerve damage and loss of rotation in the wrist it makes gripping a flat bar for curling near impossible but i hope to keep training legs abs and cardio. | ||