Sorry in advance for the large post, just want to be specific. FYI, suffered a closed patella (kneecap) fracture (actually shattered) in 08, 2 surgeries later if have recovered since, but I can only do light weights and no more than 45 degree squats for my legs. I usually workout my legs through physical therapy exercises/cardio and sports (very active). Ill start with my routine...
*last 2 sets of all exercises are my heavy sets which fail by said # w/ use of spotter.
**Everyday begins with 15min Cardio followed by a short circuit then the lift**
-Pre-workout Circuit- 50 push-ups (varying reg/wide/close grip)/15 pull-ups (varying reg/wide/close grip)/ab routine of choice x3 no restÖ
-Monday (Chest) Barbell Bench- 135 1x10, 185 1x8, 225 1x3, 275 2x4. Barbell Incline- 185 1x6, 225 2x6. Dumbbell Flat Bench- 85 1x6, 100 2x6. Barbell Decline- 185 1x6, 225 2x6. Cable Crossovers. Dips 2xfailure
-Tuesday (Back) Seated Cable Rows- 140 1x10, 160 1x8, 200 2x6. Lat-Pulldown- 140 1x10, 200 2x6. Seated Machine Row- (alternating arms) 115 1x10, 160 2x6. Dumbbell Bent-over Row- 85 2x10. Standing Barbell Curl- 45(bar) 1x10, 95 1x8, 115 1x3, 135 2x6.
-Wednesday (Legs) ** Physical Therapy exercises, will be controlled weights from now on (squats, lunges...)
-Thursday (Shoulders) Seated Dumbbell press- 55 1x10, 70 1x8, 80 2x6. Smith Machine Upright Row- 95 1x10, 115 2x10. Machine Military Press (alternating arms) 115 2x8 *Superset* 80lb dumbbell Farmers Walk (around gym). Shrugs. Machine Chest Press- 180 1x10, 240 2x6.
-Friday (Arms) Standing Barbell Curl- 45(bar) 1x10, 95 1x8, 115 1x3, 145 2x6. Weighted Dips- 25 1x10, 45 2x8. Seated Incline Dumbbell Curl- 55 2x12 (alternating arms = 6ea) *SuperSet* Single 70lb dumbbell curl 2x10 (Same form as concentration curls but 2 hands on 1 dumbbell). Barbell Bench Close-Grip- 135 1x10, 185 2x8. Standing Cable Curls- 50 2x10 (alternating arms). Skull-Crushers- 75(incl. bar) 1x10, 115 2x6.
*I go 8 weeks on this routine and then take a week off to give my body rest/recovery and just do cardio/cross-fit in order to stay active that week. I'm 25yrs old, a military police officer and a navy Command Fitness Leader (CFL). I weigh 220lbs, and my bp max right now is 295. I've done this routine for 2 years now, and after trying MANY different routines, this one has proven wonders for me and those that have trained with me. This routine takes about 1.5-2hrs per day. I do not vary my lifts whether I'm bulking or cutting, just nutrition/supplements differ and during my cutting session, I add more cardio. I'm not worried about being the "powerlifter" of my gym, but hitting 3 plates plus (315+) would be nice. I've been stuck on 295 for like 4months and itís frustrating. I'm pretty happy with my size and wouldn't mind getting a little bigger, but I'm about to start cutting. Any advice on how to increase my max a bit before I start cutting? I was thinking about trying the "30lbs in 30 days" routine but I was a bit concerned with the supplements involved (primarily the weight gainer) as they don't exactly match my current goals. Also I am going to start to add Deadlifts into my routine (supplemented planks and other core exercises because of injury). Where in my routine should I add them in order to avoid interfering with other body parts... I'm completely open to constructive criticism... Please only educated/experienced responses please as I train many sailors and welcome references.
Iím a new member and love this website so far. Thanks again and sorry for the long post...