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Hope everyone enjoyed their Thanksgiving..
I am wanting some feedback on my workout routine I have put together. I would PREFER to train only 1 or 2 body parts each workout but due to my work schedule I am unable to train 2 or 3 days each week.
I am wanting feedback on my split and my exercise selection.
—CHEST/SIDE DELTS/TRICEPS—
Warm Up:
Incline DB Press 2X15-20
Side Lateral 1X15-20
Incline DB Press 3X6-8
Incline Smith Machine 3X6-8
Low to High Cable Fly 3X8-12
Overhead BB Press 3X6-8
BB Shrug 3X8-12
DB Side Lateral 4X8-10
Kneeling Overhead Rope Ext 2X8-10
Skull Crusher 2X8-12
Straight Bar Pushdown 2 sets
ABS: Decline Sit Ups 4X8-12
BACK/REAR DELTS/BICEPS
Warm Up:
Lat Pulldown 2X15-20
Rear Delt Fly 1X15-20
Neutral Grip Pull Up 3 sets
BB Row 3X6-10
Neutral Grip Row Machine 3X6-10
Lat Pulldown 3X6-10
Straight Arm Pulldown 3X8-12
Cable Rear Delt Fly 3X8-10
Reverse Pec Deck 3X8-10
DB Curl 3X8-10
Hammer Curl 3X8-10
ABS: Lying Leg Raise 4 sets
LEGS:
Warm Up:
Body Squat 2X15-20
Walking Lunge 1 down and back
Knee Pulses 100 each side
Walking Lunge 3X8-10
Split Squat 3X8-10
Leg Press 3X8-10 (feet low)
Calf Raise 4X8-12
Leg Extension 4X8-12
Lying Leg Curl 4X8-12
Hip Thrusts 3-4X8-10
I am wanting some feedback on my workout routine I have put together. I would PREFER to train only 1 or 2 body parts each workout but due to my work schedule I am unable to train 2 or 3 days each week.
I am wanting feedback on my split and my exercise selection.
—CHEST/SIDE DELTS/TRICEPS—
Warm Up:
Incline DB Press 2X15-20
Side Lateral 1X15-20
Incline DB Press 3X6-8
Incline Smith Machine 3X6-8
Low to High Cable Fly 3X8-12
Overhead BB Press 3X6-8
BB Shrug 3X8-12
DB Side Lateral 4X8-10
Kneeling Overhead Rope Ext 2X8-10
Skull Crusher 2X8-12
Straight Bar Pushdown 2 sets
ABS: Decline Sit Ups 4X8-12
BACK/REAR DELTS/BICEPS
Warm Up:
Lat Pulldown 2X15-20
Rear Delt Fly 1X15-20
Neutral Grip Pull Up 3 sets
BB Row 3X6-10
Neutral Grip Row Machine 3X6-10
Lat Pulldown 3X6-10
Straight Arm Pulldown 3X8-12
Cable Rear Delt Fly 3X8-10
Reverse Pec Deck 3X8-10
DB Curl 3X8-10
Hammer Curl 3X8-10
ABS: Lying Leg Raise 4 sets
LEGS:
Warm Up:
Body Squat 2X15-20
Walking Lunge 1 down and back
Knee Pulses 100 each side
Walking Lunge 3X8-10
Split Squat 3X8-10
Leg Press 3X8-10 (feet low)
Calf Raise 4X8-12
Leg Extension 4X8-12
Lying Leg Curl 4X8-12
Hip Thrusts 3-4X8-10