I have been workign on this routine for the past 4 months and i have seen gains but i need to keep on changing my routine otheriwse i will get board.
I do alternate workouts, mon, wed and friday are the same and tue, thurs and sat are the same.
I alternate and do chest/back/legs etc so i am not doing all legs, al chest, is this the best thing to do??
Mon, Wed, Fri
Warm up bench press – 20 x low weight (Chest)
Front wide-grip chin-ups - 6 sets, to failure (Back
Bench press - 5 sets, 6-10 reps (Chest)
Squats - 6 sets, 8-12 reps (legs)
Standing calf raises -10 sets, 10 reps (Calves)
Flat bench flies - 5 sets, 6-10 reps (Chest)
T-bar rows - 5 sets, 6-10 reps (Back)
Wrist curls (forearms on knees) - 4 sets, 10 reps (Forearms)
Incline bench press - 6 sets, 6-10 reps (chest)
Cable crossovers - 6 sets, 10-12 reps (chest)
One-arm dumbbell rows - 5 sets, 6-10 reps (Back)
Leg curls - 6 sets, 10-12 reps (Legs)
Abs - various for about 6 mins
HITT - 10 mins on running machine
Tues, Thurs, Sat
Barbell curls - 6 sets, 6-10 reps
Seated dumbbell curls - 6 sets, 6-10 reps
Dumbbell concentration curls - 6 sets, 6-10 reps
Close-grip bench presses (for the all three heads) - 6 sets, 6-10 reps
Pushdowns (exterior head) - 6 sets, 6-10 reps
Barbell French presses (interior head) - 6 sets, 6-10 reps
Seated barbell presses - 6 sets, 6-10 reps
Cable lateral raises - 5 sets, 10-12 reps
Cales and forearms - same as above
Same as Monday, Wednesday and Friday
Same as Monday, Wednesday and Friday.
Again end with 10 misn of cardio - HITT on running or cross trainer