stigmax 
"Back in the Gym and training hardcore"
|
Current Routine-10/07
I goto the gym 6-7 days a week for about 2hours each
(25 leg raises and 25 crunches between each set)
(~20 minutes of cardio at the end of each day. 2 Minutes
of threadmill, weighted squats, crunches, sitted rows, weighted squats, then repeat non stop until 20minutes)
(Situp machine - 3-4sets of 10reps)
Monday - Chest
Dumbbell presses - 8 Sets of 8-10reps
incline or decline Dumbbell flys - 8 sets of 8-10reps
superset everyother fly set with 10rep presses with same
weight.
cablecross over - 8sets of 8-10reps
Dip Machine - 4 sets of 8-10reps
dips - 4 sets of 10reps
tuesday - Back
T-Bar - 8sets of 8-10
stiffleg deadlift with barbell - 4sets of 8-10
stiffleg deadlift with dumbbell - 4sets of 8-10
sitted rows - 8 sets of 8-10
bent over barbell rows - 4sets of 8reps
(will fill in the blanks below later on)
Wednesday - Biceps
Thursday - Shoulders
Friday - Triceps and maybe some heavy dumbbell presses for extra chest for the week
Sat Legs (I love legs days)(sometimes skip cardio and ab mahcine at the end due to time)
Barbbell Squats 8sets of 8reps
Barbbell Jump Squats - 4 sets of 8-10
Legpress - 4-8sets of 10reps
Deadlifts - stiffleg - 8sets of 8-10
leg curls - 4sets of 8-10
hamstring curls - 4sets of 8-10
Ab.. and Adductor machines - 8 sets each at 8-10each
Calf presses, sitting - 8sets at 10-12
calf presses, standing - 4 sets at 10reps
Sun depends (makeup for anything missed that wont effect chest on Mondays) (lats and hamstring/calves if I didnt not fit it in during the week)
Older Routine-Discontinued as of 3/07
---------------------------------- --------------
Monday is Chest
Tuesday is Shoulders, Upper Back
Wednesday is Biceps
Thursday is Triceps, Lower Back
Friday is Cleans, leg curls
I do Weights for about 40 minutes but maybe twice a week
I will just go for about 60 minutes.
3 times a week I will be on the elliptical for 15 to
20 minutes (HIIT for about 75% of the time)
For situps, I do between every set with a 30 pound plate
on my chest. |
|
|
|
|
Member Login
Sign in for more FREE features and tools!
 |
