scboss
02-11-2009, 10:59 AM
Ive been making good gains off this now on the last 6 weeks. Ive worked out for over a year now and this is how my new routine and im just looking for a bit of advice to make it beter if i even can. Btw reason no dead lift is a back injury about 1 months ago but it will be replacing hack squat machine and back hyperextensions soon.
Day 1 Chest/Cardio
warmup 10 minute cardio then 1 sets on pec dec for 12 reps to warm up your chest
Inlcine olympic bar 4 sets 6-8 reps
Flat olympic bar 4 sets 6-8
Decline cable push 4 sets 6-8
Incline flys dumbells 3 sets 6-8
Flat Flys dumbells 3 sets 6-8
Then 20 min cardio
Day 2 Back/Cardio
Warmup 10 minutes on row machine
Bent over olmpic bar row 4 sets 6-8
Dumbell row on flat bench4 sets 6-8
Widest grip pull ups on assist machine 4 sets 6-10
Decline pull downs with wide grip 4 sets 6-8
Dumbell pullovers 3 sets 6-8
20 minute cardio
Day 3 Shoulders/Arms
Start off with 10 min warmup
Clean and press with olympic bar 4 sets 6-8
Arnold presses off of excercise ball 4 sets 6-8
Seated front raises 3 sets 6-8
Seated side raises 3 sets 6-8
Superset wide grip bicep curl bar w/ Wide grip cable pulldown 3 sets 6-8
Superset bicep curls on incline bench w/ Close grip bench press 3 sets 6-8
Superset hammer curls w/ weighted dips 3 sets or until failure 6-8
Shoulder shrugs 3 sets 6-8
5 minute cooldown
Day 4 Legs/Core
10 minute warmup then one set of leg exensions for 12 reps
Squats with olympic bar 4 sets 6-8
Hack squat machine 4 sets 6-8
Leg extension(lighter weight held for 5 seconds at top of movement) 3 sets 6-8
Standing Leg curls 3 sets 6-8
Seated calve raises 4 sets 6-8
Back hyperextensions 4 sets of 12 w/ weight on chest
Cables crunches with rope attachment 4 sets of 8-10
Cable woodchops 4 sets 8-10
Leg raises until failure 4 sets
5 min cooldown
Iam currently taking only a whey protien and am trying to stay cut as i gain. Im just trying to perfect my workouts so i dont waste any time. Thanks for your input
Day 1 Chest/Cardio
warmup 10 minute cardio then 1 sets on pec dec for 12 reps to warm up your chest
Inlcine olympic bar 4 sets 6-8 reps
Flat olympic bar 4 sets 6-8
Decline cable push 4 sets 6-8
Incline flys dumbells 3 sets 6-8
Flat Flys dumbells 3 sets 6-8
Then 20 min cardio
Day 2 Back/Cardio
Warmup 10 minutes on row machine
Bent over olmpic bar row 4 sets 6-8
Dumbell row on flat bench4 sets 6-8
Widest grip pull ups on assist machine 4 sets 6-10
Decline pull downs with wide grip 4 sets 6-8
Dumbell pullovers 3 sets 6-8
20 minute cardio
Day 3 Shoulders/Arms
Start off with 10 min warmup
Clean and press with olympic bar 4 sets 6-8
Arnold presses off of excercise ball 4 sets 6-8
Seated front raises 3 sets 6-8
Seated side raises 3 sets 6-8
Superset wide grip bicep curl bar w/ Wide grip cable pulldown 3 sets 6-8
Superset bicep curls on incline bench w/ Close grip bench press 3 sets 6-8
Superset hammer curls w/ weighted dips 3 sets or until failure 6-8
Shoulder shrugs 3 sets 6-8
5 minute cooldown
Day 4 Legs/Core
10 minute warmup then one set of leg exensions for 12 reps
Squats with olympic bar 4 sets 6-8
Hack squat machine 4 sets 6-8
Leg extension(lighter weight held for 5 seconds at top of movement) 3 sets 6-8
Standing Leg curls 3 sets 6-8
Seated calve raises 4 sets 6-8
Back hyperextensions 4 sets of 12 w/ weight on chest
Cables crunches with rope attachment 4 sets of 8-10
Cable woodchops 4 sets 8-10
Leg raises until failure 4 sets
5 min cooldown
Iam currently taking only a whey protien and am trying to stay cut as i gain. Im just trying to perfect my workouts so i dont waste any time. Thanks for your input