Work out thread

What's ur regiment?

I just got back into 3 weeks ago now

Mine is like.. (all sets of three)
,,,
Monday... Chest n arms.. Incline, regular, machine, Flys, 90 degree Flys, shoulder press machine, then preacher curls inner n outer, isolated curls, alternating curls
Fore arm curls then inverted forearm curls

Tues back n triceps... Lat pull down, rows, bent over rows, deltoid fly, shoulder fly, triceps dips, pul down, skull crushers, triceps extention

Wednesday chest and arms again.. Same sht but I just super set the whole deal

Thursday - pretty much back n tris again... But I also go a Lil looser using other machines

typically Monday is decent low weight high rep (15, 12, 10) n as week progresses I gradually go to high weight low reps (8, 6 4l) with Wednesday being like a speed round of middle weight..

Friday - chest and arms.... Same deal but super set let reps heavier weight

Saturday - yoga.. Check out ass a good isotonic/flexible workout

Sunday - sometimes off, if I do go it's pretty much a free work out (whatever I feel) or all cardiovascular..

Now I know I'm lacking decline press, shoulder shrugs, dead lifts n cleans..maybe some negative too. Moreover]legs in general (I just don't like not being able to walk)... However before every work out I bike for 20 min, typically like 7.5 miles, on alpine pass or hills, with resistance staying at 10 of 20...I also have little core/abs but that only cuz I had a surgery a while back and stress like physical direct exhertion s will reopen it, which at this point won't happen, but it's Def a more sensitive area... But I plan on dedicatin
g a day to them regardless of cardiovascular.. I'd like to start running in addition to the bike but being a smoker kinds contradicts it., but I dropped from a pack a day to like a pack per four days

Supplement wise I just b drinking a muscle milk.. And eating fairly healthy.

Not to mention atm my bike I s my vehicle.. So cardiovascular there too.the
so besides core, legs, a little kids menu, n a few small
additional exercises, I'm thinking about joining a spin class..

Anyone know any good routines I can look at?

what's ur regiment like?


But if u know of any good routines/or combo workout to suggest?

Also do me of u take me supplements, if so which n for what?
@PancakeBrah @ill nik-A @Bags @The Bully@ @NYCSPITZ@VERITAS @Joe Meezy @Masaii @Mike Wrecka @super pimp trillionaire @namix @Genocide @SiK