Quote:
Originally posted by Doug H
IB, this looks like a really interesting program. I like how you work the big muscles early in the week, for maximum intensity.
I'd like to know more about your sets. How many exercises per muscle group, what type, sets, reps.
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This was my routine last week. I make sure to switch up my routine and exercises as from week to week.
Legs:
Leg extensions-4 sets/15 reps
Hamstring curls-4 sets/15 reps
Squats-4 sets/20 reps (sometimes 2 sets/40 to 50 reps)
Hack squats or leg press-4 sets/20 reps
Stiff leg dead lifts-4 sets/15 reps
calve raises-4 sets 20 reps
Delts/Back/Chest
Delts:
seated dumbell press-2 sets/10 to 12 reps
arnold presses-2 sets/10 to 12 reps
side lateral raises-2 sets/10 to 15 reps
shrugs-2 sets 20 reps
Back:
wide grip pullups-2 sets 15 reps
bent over rows-2 sets 10-15 reps
close grip row-2 sets/10-12 reps
rear delt flies-2 sets/10-12 reps
Chest:
Incline dumbell press-2 sets/10-12 reps
Flat bench press-2 sets/10-12 reps
Dumbell Pullovers-2 sets/10-12 reps
Dumbell flies-2 sets/10-12 reps
I finished this workout in 45 minutes this past week.
Biceps/Triceps
Biceps:
barbell curls-3 sets/10-12 reps
preacher curls-3 sets/10-12 reps
dumbell curls-3 sets/10-12 reps
hammer curls-3 sets/10-12 reps
Triceps:
overhead extensions-3 sets/10-12 reps
pushdowns-3 sets/10-12 reps
dips-3 sets/10-12 reps
rope extensions-3 sets/10-12 reps