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Day 1: Legs
Squats (5 sets)
Leg Curls
Calf raises
Leg Press
Leg extensions
Pull ups (for my shoulder/rotator cuff pain)
Ab ripper X routine at home
Day 2: Chest/Biceps
DB bench press
DB incline press
Hammer strength incline chest press
Pec fly (switched from machine to cables last week, thanks JD)
Preset weight barbell curls (those shorter ones, whatever they're called)
Preacher curls
Dips
Leg raises
Day 3: Back
Pull ups
Deadlifts (5-6 sets)
Preset weight barbell rows
Neutral or medium grip seated machine rows
Hyperextensions
Shrugs
Ab ripper X at home
Day 4: Shoulders/Triceps
Seated DB shoulder press
Upright rows
Lateral raises
Front plate raises
Incline rear delt raises (thanks RRxtar)
Close grip barbell bench
Tricep close grip pulldowns sometimes I switch it up with DB skullcrushers
Pull ups
Leg raises
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