Hello,

I'm going to follow emino's routine:

Day 1: Chest, Biceps and Triceps

Flat Bench Press 3 x 10
Incline DB Press 3 x 10
Vertical Chest Press 3 x 10
Tricep Push Down 3 x 10
Standing Arm Curl 3 x 10
Crunch 3 x 20

Day 2: Back and Shoulders

Lat Pulldown 3 x 10
Seated Rowing 3 x 10
Upright Row 3 x 10
Behind Neck Press 3 x 10
Side Lateral Raise 3 x 10
Crunch 3 x 20

Day 3: Legs

Leg Press 3 x 10
Leg Extension 3 x 10
Leg Curl 3 x 10
Crunch 3 x 20

At what weight should I start with these workouts?

heaviest in a good form.

hmm, thanks.

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Added on February 25, 2012, 10:02 pmMy new workout routine.

Day 1: Chest and biceps

Flat Bench Press 3 x 10
Incline DB Press 3 x 10
Flat Bench Dumbbell Flyes 3 x 10
Dumbbell Concentration Curl 3 x 10
Hammer Curls 3 x 10
Barbell Curl 3 x 10


Day 2: Back and triceps

Lat Pulldown 3 x 10
Seated Rowing 3 x 10
Close-Grip Front Lat Pulldown 3 x 10
Triceps Pushdown 3 x 10
Seated Triceps Press 3 x 10
Cable Incline Triceps Extension 3 x 10
Crunch 3 x 20
Knee Ups 3 x 20


Day 3: Rest


Day 4: Delts and traps

Dumbbell Shoulder Press 3 x 10
Side Lateral Raise 3 x 10
Front Two-Dumbbell Raise 3 x 10
Behind Neck Press 3 x 10
Upright Row 3 x 10
Dumbbell Shrug 3 x 10


Day 5: Legs

Leg Extensions 3 x 10
Leg Press 3 x 10
Leg Curl 3 x 10
Crunch 3 x 20
Knee Ups 3 x 20

What do u guys think?

This post has been edited by veeeye: Feb 25 2012, 10:02 PM