lawton
18-05-2010, 07:52 PM
im new here this is literally my first post im just sharing my routine that seems to work.
monday:
back/ forearms
lat pull ups 4sets of 8
seated rows 3 sets of 8
wide grip 3 sets of 8
tuesday:
chest/abs
incline barbell 4 sets of 8
flat bench 3-4 sets of 8
decline 3 sets of 8s super wide grip
flys 3 sets of 8
wednesday:
just some running
thursday:
shoulders/calves
military press 4 sets of 8
lateral raise 3 sets of 8
reverse flys whatever there called 3 sets of 8
shrugs with dumbells 3 sets of 8
shrugs with flat bar 3 sets of 8
seated half calf raises 6 sets of 12
friday:
arms
tricep pulldown with rope 4 sets of 8
close grip bench 3 sets of 8
skull crusher 3 sets of 8
standing bis curl 4 sets of 8
preacher curl 3 sets of 8
inclined hammer curls 3 sets of 8
saturday:
legs
squats 5 sets of 8-12
leg press 3 sets of 8-12
i honestly have no clue what the other exercises are called but i do two more exercises
feel free to critize me or move to another section
ive been working out for 2 years on off had a appendix surgery it blew they cut me open pretty big but was in the gym within two weeks.
ive had ecoli samonella and listeria all within the couple years too.
current stats im 5 foot 9 and weigh 175-176 9%
monday:
back/ forearms
lat pull ups 4sets of 8
seated rows 3 sets of 8
wide grip 3 sets of 8
tuesday:
chest/abs
incline barbell 4 sets of 8
flat bench 3-4 sets of 8
decline 3 sets of 8s super wide grip
flys 3 sets of 8
wednesday:
just some running
thursday:
shoulders/calves
military press 4 sets of 8
lateral raise 3 sets of 8
reverse flys whatever there called 3 sets of 8
shrugs with dumbells 3 sets of 8
shrugs with flat bar 3 sets of 8
seated half calf raises 6 sets of 12
friday:
arms
tricep pulldown with rope 4 sets of 8
close grip bench 3 sets of 8
skull crusher 3 sets of 8
standing bis curl 4 sets of 8
preacher curl 3 sets of 8
inclined hammer curls 3 sets of 8
saturday:
legs
squats 5 sets of 8-12
leg press 3 sets of 8-12
i honestly have no clue what the other exercises are called but i do two more exercises
feel free to critize me or move to another section
ive been working out for 2 years on off had a appendix surgery it blew they cut me open pretty big but was in the gym within two weeks.
ive had ecoli samonella and listeria all within the couple years too.
current stats im 5 foot 9 and weigh 175-176 9%