Here's what my current 5-day routine consists of. When you see sets with inconsistent reps, that means I add more weight per set.
Monday: & Cardio
-1 Mile Run
-Incline Bench Press (Reps: 10,8,6)
-Dumbbell Bench Press (Reps: 10,8,6)
-Declined Dumbbell Bench Press (Reps: 10,8,6)
-Inclined Dumbbell Fly (Reps: 10,8,8)
-Cable Fly (Reps: 10,8,8)
Tuesday: Legs & Abs
-Squat (Reps: 10,8,6)
-Leg Curl (Reps: 10,8,8)
-Seated Calf Raise (Reps: 10,8,8)
-Cable Crunch (Reps: 10,10,10)
-Cable Woodchoper (Reps: 10,10,10)
-Hanging Leg Raise (Reps: 10,10,10)
Wednesday: Back & Cardio
-1 Mile Run
-Wide Grip Pulldown (Reps: 10,8,8)
-Cable Row (Reps: 10,8,6)
-Dumbbell Row (Reps: 10,8,6)
-Reverse Grip Pulldown (Reps: 10,8,6)
-Straight Arm Pulled Down (Reps: 10,8,6)
Thursday: Shoulders & Abs
-Military Press (Reps: 10,8,6)
-Overhead Dumbbell Press (Reps: 10,8,6)
-Upward Cable Row (Reps: 10,8,6)
-Seated Lateral Raise (Reps: 10,8,6)
-Reverse Fly (Reps: 10,8,8)
-Shrugs (Reps: 10,8,6)
-Cable Crunch (Reps: 10,10,10)
-Cable Woodchoper (Reps: 10,10,10)
-Hanging Leg Raise (Reps: 10,10,10)
Friday: Triceps, Biceps, Forearms, Cardio
-1 Mile Run
-Skull Crushers (Reps: 10,8,6)
-Reverse Grip Pressdown (Reps: 10,8,6)
-Overhead Dumbbell Extension (Reps: 10,10,10)
-Kickbacks (Reps: 15,15)
-Barbell Curl (Reps: 10,8,6)
-Preacher Curl (Reps: 10,8,6)
-Seated Hammer Curl (Reps: 10,8,6)
-Dumbbell Wrist Curl (Reps: 10,10,10) |
