3x15 Calve Raises (machine)
3x8-10 Hip Adduction (machine)
3x8-10) Hip Abduction (machine)
5x8-15 Weight Ball Crunches
3x8-15 Hanging leg raises
3x8-15 Leg Raises Holding myself up from the dip handles
3x10-15 Decline Reverse Crunches
2x30 Seconds side bridges (each side)
3x10 This (on each side) http://www.nautilus.com/catalog/prod...=1146781715631
4x8 Barbell Bench Press
1x8 Wide Grip Bench Press (my pecs are my weak point)
3x8 Dumbell Shoulder Press
Dips and Pushups mixed in
4x8 Bent Over Barbell Row
4x8 Dumbell Preacher Curl (each arm)
Pullups mixed in
I usually do legs 7-10 days apart, I do abs whenever they're not soar (about 1-3 times a week), and I do my arm days usually one right after each other 1-2 days and rarely 3 times a week.I'm a beginner but I think I should switch my routine to include a back day instead of arm days because sometime my back is too soar or tired to do some of the compound exercises that require it.
why so much focus on your CORE?
btw, it's sore and not soar.
I think you'd be better off checking out some routines around here. Maybe give Built's Baby Got Back routine a look or something.
Last edited by pinky8713; 05-04-2006 at 05:48 PM.