My weekly workout routine is alternated between 2 sets of routine. Routine A, you might call is 6 days straight in the gym. No BS no excuse. Training in these 6 days is in a high intensity manner, low weights around 40-50% or less than 1RM, little to no rest in between sets and only rest after 2 superset is complete for about 30-45sec. No water break, no talking, no music. In workout A, only have 3 days for training all your muscles and after than you repeat for another 3 days.
Day 1 Chest Back
Day 2 Shoulders Arms + Forearms
Day 3 Thigh, Hamstring and some Calves if feeling it (#teamnocalves!)
Repeat for 4 5 6
Rest day 7
*little to no cardio in between
**little to no abs day if do, 1-2 times a week.
So exercise selection might vary as I usually need to see which part I'm feeling lagging. For instance upper chest, I will select more exercise for that upper pecs or side delts I will do more lateral etc. Below are my typical exercise selection which I usually use if lazy to choose or equipment occupied.
Day 1(4) Chest Back
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Wide grip bench press (elevated feet off the floor) superset
Close grip bent over rows (BARBELLS)
6sets of 8-10
Dips (weighted or bodyweight) superset
Chins up (mixed wide or narrow or hammer) (BODYWEIGHT)
5 sets of 6-8
DB incline flies superset
Cable upper row
4 sets of 15
DB Pullover supersets
Pulley Rows
2/3 sets of 20
Estimation completion time - 35 to 50 mins
Day 2(5) Shoulder Arms
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BB Up right rows
6 sets of 12
Arnold presses or Scott presses superset
DB Laterals
5 sets of 10-12
EZ curls or Spider curls superset
Incline DB Curls
4 sets of 10-12
Lying french press or EZ skull crushers superset
DB kickback
4 sets of 10-12
DB Hammer (strict form) superset
Wrist curls
Estimation completion time 45 mins to 1 hour
Day 3 Legs Upper and lower
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Deadlifts
6 sets of 3-5
Sissy Squat or Front squat
8 sets of 12-15
Hack Squat with BB behind the back
8 sets of 12-15
BB Good morning superset
Leg extension
4 sets of 12-15
Goblet squat superset
Lying curls
4 sets of 12-15
To be continueeee...............
This post has been edited by enix2000: May 17 2015, 09:26 PM