I am by no means an experienced lifter, but I do have a lot of knowledge and about 4 months experience in the field of weight lifting. This is my current routine for the last 4 weeks of an 8 week cycle. I’m trying to pump it up for the latter part (summer is coming, dammit)…. Time to get it right.
DAY 1: Chest + Tri’s
Chest
Standard Bench
Incline Bench
Cable Crossovers
Peck Deck Fly’s
Triceps
Pressdowns
Close Grip Bench Press
Skullcrushers
DAY 2: Shoulders + Biceps
Shoulders
Military Press
Arnold Press
Side Lat Raises
Upright Rows
Shrugs
Biceps
Hammer Curls
Preacher Curls
Concentration Curls
DAY 3: Back + Legs
Back
Lat Pulldowns
Seated Rows
Deadlifts
Pull ups
Legs
Squats (Duh!)
Leg Extensions
Leg Press
Reverse Extensions
DAYS 1 + 3: ABS
Cable Crunches
Side Bends
Leg Raises
I am 5'11 and 162 lbs. I am also a model & basketball player so I am going for more of a defined physique than a mass giant one, just to give you an idea.
Read my other articles in the forum for information on supplements and basic workout information.
Peace.
DAY 1: Chest + Tri’s
Chest
Standard Bench
Incline Bench
Cable Crossovers
Peck Deck Fly’s
Triceps
Pressdowns
Close Grip Bench Press
Skullcrushers
DAY 2: Shoulders + Biceps
Shoulders
Military Press
Arnold Press
Side Lat Raises
Upright Rows
Shrugs
Biceps
Hammer Curls
Preacher Curls
Concentration Curls
DAY 3: Back + Legs
Back
Lat Pulldowns
Seated Rows
Deadlifts
Pull ups
Legs
Squats (Duh!)
Leg Extensions
Leg Press
Reverse Extensions
DAYS 1 + 3: ABS
Cable Crunches
Side Bends
Leg Raises
I am 5'11 and 162 lbs. I am also a model & basketball player so I am going for more of a defined physique than a mass giant one, just to give you an idea.
Read my other articles in the forum for information on supplements and basic workout information.
Peace.