Hello everybody !

Before to describe my workout program, I must precise some things : my gym is rather small and I don’t have access to these dreams machines like Nautilus or others …

So this is a list of what offer my gym :

- A tower with 4 workout stations
(Leg Extension, Lat Pulldown, Bench Press, Triceps Extension)
=> Max 50kg for each station

- A multifonction cable tower by Lifefitness like this:
http://www.fitnessboutique.fr/musculation/appareil/LIFEFITNESS-G5-Cable-Motion-System/prod-LIFG5.html
=> Max 80kg

- A Pectoral Fly
=> Max 60kg

- A Dip & Pullups station

- An EZ bar and 1.20m bar (not really good for bench press but we don’t have the choice …)

- And weights (10kg x 2 / 5kg x 4 and others 3-2-1kg weights)

As you can see, it’s rather bad for an optimal training and muscular growth but I try to use all that I have to the better way I can.
Notably, I have discovered this morning that if I combine the Cable Tower and the Triceps Extension, I can obtain a Cable Crossover and I’m really happy about that !

An other problem is the lack of weights in the machines except in the Cable Tower, we must add dumbbell on the pile of plates for an additional weight …


So, stop talking and lets see my workout program :

MONDAY : Chest

- Bench Press => 4 x 8/10
- Incline Bench Press => 3 x 8/10
- Pullover => 3 x 8/10
- Cable Crossover => 4 x 8/10

I often change my workout so I can add one of these exercises :
- Dumbell Chest Press => 3 x 8/10
- Dumbbells Flies => 3 x 8/10
- Incline Dumbbells Flies => 3 x 8/10
- Pectoral Fly => 4 x 8/10 with decreasing series


TUESDAY : Quads / Hamstrings / Calves

Quads:
- Leg Extension => 3 x 8/10 with a different foot position for each serie
- Squat => 4 x 8/10
Hamstrings:
- Leg Curl => 2 x 8/10
- Dumbbell Lunges => 2 x 8/10
Calves:
- Barbell Seated Calf Raise => 3 x 15/20
- Dumbbell Stand Up Calf Raise => 2 x 15/20


WEDNESDAY : Delts / Traps

Delts:
- Barbell Shoulder Press => 3 x 8/10
- Front Dumbbell Raise => 3 x 8/10
- Side Lateral Raise => 3 x 8/10
- Seated Bent Over Rear Delt Raise => 3 x 8/10
Both:
- Upright Barbell Row => 3 x 8/10
Traps:
- Barbell Shrugs => ¾ x 10
- Dumbbell Shrugs => ¾ x 10

For this workout, I often add decreasing series for the raises, add or remove an exercice, all depending of my motivation and my shape ...


THURSDAY : Back

Lats :
- Pullups (wide grip) => 3 x 6/8
- Wide-Grip Lat Pulldown => 3 x 8/10
- Wide-Grip Pulldowns Behind The Neck => 3 x 8/10
- Straight-Arm Pulldown => 3 x 10/12
Middle Back :
- Bent Over Barbell Row => 3 x 8/10
- One-Arm Dumbbell Row => 3 x 8/10
- Cable Rows => 3 x 8/10
Lower back :
- Hyperextensions => 2 x 10/12

I try to add decreasing series for the pulldowns during my workout …


FRIDAY : Biceps / Triceps / Forearms

Biceps :
- Chin-Up => 3 x 8/10
- Barbell Curl => 3 x 8/10
- Dumbbell Alternate Bicep Curl => 3 x 8/10
- Alternate Hammer Curl => 3 x 8/10
- Alternate Incline Dumbbell Curl => 3 x 8/10
- Concentration Curls => 2 x 8/10 with decreasing series
Triceps :
- Bench Dips => 3 x 8/10
- JM Press => 3 x 8/10
- Triceps Pushdown => 3 x 8/10
Forearms :
- Palms-Down Wrist Curl Over A Bench => 4 x 8/10

For this workout, I must use supersets in order to reduce the time in the gym …


SATURDAY: OFF (sleep and eat ^^)

SUNDAY: OFF (sleep and eat too ^^)


All my workouts last between 1h and 1h30, it's largely sufficient and intensive !
My rest pause are between 1mn and 2mn max (depending of the target muscle, 1mn for the calves and 2mn for pecs for example).


I must precise that I use X-Rep method (partial reps) for all my series when its possible with the exercice of course (doing partial reps during Dumbbell Lunges is rather impossible and useless for example) …



That's end, you know all about my routine !