Thought I would post my routine and see what people think. Plus PT is helping me out a lot! So I'm posting this for options. I'm on the super DMZ cycle right now and in week two of my cycle but I've been doing this routine for awhile now.
Monday= Chest
Bench press
Incline bench press
Dumbbell press
Incline dumbbell press
Decline dumbbell press
Dumbbell fly
Incline fly
Machine fly (peck deck)
Bent arm dumbbell pullovers
Chest dips
Push ups
Tuesday=Back
Seated cable row
Bent over row
Reverse grip pull downs
Hammer strength pull downs
Deadlifts
Pull downs behind neck
Dumbbell row
T-bar row
Back extensions
Pull ups
Close grip lat pull downs
Shrugs
Wednesday=off. I have my Daughter
Thursday=Shoulders/legs
Barbell press
Single arm front raises
Side laterals
Presses behind neck
Rear Delt machine
Dumbbell press
(legs)
Seated leg curls
Squats
Leg press
Standing calf raises
Laying leg curls
Leg press calf raises
Lunges
Friday=Arms
Flat bench close grip
Dip machine
Dumbbell curls
Preacher curls
Hammer curls
Scull crushers
Easy bar curls/ straight ball curls. Rotate between weeks
Over head tricep extensions
Tricep cable push down
Incline dumbbell curl
Concentration curls
Tricep kickback
rope curls (cable)
Wrist curls
Pretty much my workout. I'll post all my supps later. Enjoy and all comments welcome. Just don't ask me to do less lol. I do love being in the gym. I do start to get tired And a bit weak about 3/4 threw on some days but I push threw it like a champ
Monday= Chest
Bench press
Incline bench press
Dumbbell press
Incline dumbbell press
Decline dumbbell press
Dumbbell fly
Incline fly
Machine fly (peck deck)
Bent arm dumbbell pullovers
Chest dips
Push ups
Tuesday=Back
Seated cable row
Bent over row
Reverse grip pull downs
Hammer strength pull downs
Deadlifts
Pull downs behind neck
Dumbbell row
T-bar row
Back extensions
Pull ups
Close grip lat pull downs
Shrugs
Wednesday=off. I have my Daughter
Thursday=Shoulders/legs
Barbell press
Single arm front raises
Side laterals
Presses behind neck
Rear Delt machine
Dumbbell press
(legs)
Seated leg curls
Squats
Leg press
Standing calf raises
Laying leg curls
Leg press calf raises
Lunges
Friday=Arms
Flat bench close grip
Dip machine
Dumbbell curls
Preacher curls
Hammer curls
Scull crushers
Easy bar curls/ straight ball curls. Rotate between weeks
Over head tricep extensions
Tricep cable push down
Incline dumbbell curl
Concentration curls
Tricep kickback
rope curls (cable)
Wrist curls
Pretty much my workout. I'll post all my supps later. Enjoy and all comments welcome. Just don't ask me to do less lol. I do love being in the gym. I do start to get tired And a bit weak about 3/4 threw on some days but I push threw it like a champ