DinoT1985 
"Lose 28lbs of fat and gain strength."
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My workout routine varies at times depending on how I feel when in the gym. However I shall list my usual exercises which I enjoy and feel benefit me. I workout three times a week, Monday, Wednesday and Friday. However at times when work gets in the way, I may alter my day to say Tue, Wed and Friday as such.
For chest I use machines after free weights started acting up on the arthritis on my left side, though I still do decline barbell bench press. I use incline and decline machine press, reps ranging from 8-12 for a good 5 sets.
For back I utilise both machine and cable lat pulldown as the machine has more a rounded motion so can target the inner back slightly more so. Close grip cable, heavy shrugs and reverse grip lat pull downs as well. Reps again range from 8-12 with the last 3 at a weight that brings to me failure after the 8th rep.
Shoulders, now these are something I've started recently and I;m pleased with how it's progressing. I start off with shoulder press, 10 reps at 3-5 sets at about 40kg onwards. I superset side lateral raises with bent over rear deltoid flyers and then front raises. I use a dumbbell at a good weight where my form stays good. I sometimes do another front raise with a straight bar if I feel the previous version didn't hit right due to fatigue. 10 reps each so a superset of 30 with no rest between the exchange.
For arms, I do bicep curls altering with a hammer curl every other curl. I do about 15-20 reps of these, again 3-5 sets. Then preacher curl for 6-10 reps always raising the weight amount but sometimes I'll go down a bit to do one set just for pump. Then a set of hammer curls, wrist curls and reverse wrist curls. Overhead tricep extension with about 37-40kg. Then front tricep extension and cable pushdowns with 80kg. All for 10 reps, 5-7 sets each as I find my triceps and forearms react more to higher volume.
For legs I only do leg press, leg curls and calve raises. I used to do leg extensions but I need to look after my knees as they're bad as it is. Squats I can't do due to only having half a left hip. So good volume on leg press which I do 'till I'm worn out, how ever many sets it may take. Then lying down leg curls and finish on raises. 10-12 reps. |
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