I've only very recently got into a 5 day a week routine. Wasn't very gym savvy before that and basically when I went I did whatever I felt like doing. This is my sched. now ranging from 4 to 6 sets (increasing weight/decreasing reps throughout):
Mondays - Chest/Triceps
Incline dumbell press
Barbell bench press
Incline dumbell flies
Cable Crossovers
Pushdowns
Bent over cable extension with the rope
Dumbell Kickbacks
Skull Crushers
Tuesdays - Back/Biceps
Lat machine pulldown to the front - wide
Lat machine pulldown to the front - close
Seated cable rows
Hyper extensions
Incline dumbell curls
Standing barbell curls
Wednesday - Cardio/Abs
40+ mins on treadmill
Various ab machines/unassisted excerises
Thursday - Leg day
Weighted Squats
Leg Extensions
Lunges
Leg curls
Standing calf raises
Friday - Shoulders / Supersets
Military barbell press behind back
Standing side laterals
Upright rows (barbell)
Seated bent over dumbell laterals
Tricep Pushdowns/barbell curls
Dumbell hammer curls/Seated dumbell extensions (sometimes swap for skull crushers)
Weekend off
I'm seeing some solid gains so far (been maybe 3 - 4 months since I started doing it regularly), but frankly am unsure if this workout plan is maximizing what I could be doing. I'm open to advice, No Rawn TLDR
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No Cap Gang.
Last edited by Swerve; 08-28-2013 at 10:59 PM.
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