Quote (Mattd90 @ Nov 20 2015 01:49pm)
My basic routine:
Chest/tricep day:
5 sets 5 reps bench press (barbell or dumbbell)
3-4 sets of 5-8 reps incline bench (barbell or dumbell)
2 sets 8-10 reps decline barbell bench
2 sets ~15 reps full body dips
3 sets 15-20 reps low cable flies (low weight)
3 sets 15-20 reps middle cable flies (low weight)
3 sets 15-20 reps high cable flies (low weight)
5-10 sets ~8 reps of various isolated tricep work outs
end with ~1 mile jog
Back/bicep day:
6-7 sets 7-10 reps pull ups
6-7 sets 5-8 reps barbell row
4 sets 8 reps lat pull down
4 sets 8 reps cable row
8-10 sets 8-10 reps of various bicep work outs
end with ~1 mile jog
shoulder day:
4-5 sets 5-8 reps seated barbell or dumbbell press
3 sets 10-20 reps shrugs
3-4 sets 8-10 reps upright row
3 sets 8-10 reps front dumbbell raise
3 sets 8-10 reps lateral dumbbell raise
3 sets 8-10 reps rear delt dumbbell raise
end with ~1 mile jog or ab workouts
leg day
5 sets 5-8 reps squats, or 5 sets 5-8 reps deadlift
4 sets 5-8 reps leg press, or 4 sets 10 reps weighted lunges
3 sets 8 reps quad raise
4 sets 8 reps seated leg curl
3-4 sets standing calf raise
end with ab work outs
my routine changes pending how I feel each day, and whats available at the gym seeing as I generally can only go during the busy times after work. I try to change weights as I can while trying to maintain good form
Need more volume if u wanna keep making gains bruh