Im gonna be switching up my routine in a couple weeks or so. I want to do a strength gaining type deal with a touch of bodybuilding. I have written down what I thought would do. All suggestions and criticisms are welcome!
Chest and tris-alternate upper and lower chest each week.
DB bench press
-5 sets of 5
weighted dips
-4 sets of 6-8
incline hammer press
-4 sets of 6-8
skull crushers
-5 sets of 8-10
shoulders
military press(standing)
-5 sets of 6-8
rear delt raise
-4 sets of 8-10
side lateral raise
-3 sets of 8-10
shrugs
-3 sets of 8-10
back and bis-alternate hyperextension with shurgs each week.
deadlift
-5 sets of 1-5
rows
-4 sets of 6-10
wide grip pullups
-4 sets of 5-10
hyperextension
-3 sets of 8-10
bb curls
-6 sets of 8-10
legs-alternate quad and hamstring order each week.
squat
-5 sets of 1-5
leg extension
-4 sets of 8-10
hamstring curl
-4 sets of 6-10
calf raise
-4 sets of 10-15
cardio and abs
-walk on treadmill for 15 minutes
-4 sets of farmers walk
decline sit-up
-4 sets of failure
lying leg raise
-4 sets of failure
planks
-4 sets of 30 seconds each side
-walk on stairmaster 10-15 minutes
cardio and abs must be done atleast twice a week.
1)chest
2)cardio and abs
3)back
4)cardio and abs
5)legs
6)shoulders
7)cardio and abs/off