Below is the current routine i have been using for the last 3 months. I am looking at changing up some of the exercises, as well as what parts to work on what day. I plan on keeping a six day routine with a 3 day workout, repeat, then a day off. My ultimate goal is to decrease some body fat (beer gut), and maintain my weight. My only real problem area is my biceps, cant seem to get much visual gain on them.
My Stats:
Age:37
Height: 5'9"
Weight:210lbs
Monday - Chest/Triceps
Dumbbell Bench Press: 4sets, 90lb dumbells, 6-8reps
Incline Dumbbell Press: 4sets, 75lb dumbells, 6-8 reps
Hammer Strength Incline Flyes: 4sets, 75lbs, 8-10 reps
Hammer Strength Seated Upright Low Bench Press: 4sets, 230lbs, 6-8 reps
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Head Crushers: 4sets, 95lbs, 8-10 reps
Tricpe Pushdowns (machine): 4sets, 60lbs, 8-10 reps
Kickbacks: 3sets, 20lbs dumbbell, 8-10 reps
Hammer Strength seated dips: 4sets, 180lbs, 6-8 reps
Tuesday - Shoulders/Biceps
Seated Overhead Babell Press (Front): 4sets, 135lbs, 6-8 reps
Seated Front Lateral Raise: 4sets, 15lbs dumbbells, 8-10 reps
Shrugs: 4sets, 180lbs, 10-15 reps
Cable Side Lateral Burnouts:4sets cable in front, 4sets cable behind back,
20lbs, 8-10 reps
----
Barbel Curl(Wide Grip): 4sets, 90lbs, 6-8 reps
Seated Alternate Dumbell Curls: 4sets, 35lbs, 6-8 reps
Dumbell Preacher Curl: 4sets, 30lbs dumbbell, 6-8 reps
Cable Burnouts(bar), 4sets from lower to mid point, 4sets from upper to
midpoint, 60lbs, 8-10 reps
Wednesday - Legs / Back
**Have bad Knees so no squats**
Leg Press: 4sets, 430lbs, 8-10 reps
Leg Extension: 4sets, 200lbs, 8-10 reps
Hamstring Curl: 4sets, 90lbs, 8-10 reps
Calves Press: 4sets, 200lbs, 18reps(changing foot angle 6reps)
----
Machine Pulldown behind neck: 4 sets, 165lbs, 6-8 reps
T-Bar Row: 4sets, 180lbs, 6-8 reps
Hammer Strength overhead pull down, 4 sets, 230bls, 6-8 reps
I repeat above routing on thursday, friday, and saturday, with sunday off.
For cardio I run 2-3 miles in the a.m., empty stomach, and 30 minutes of abs, Monday-Saturday.
Any suggestion for switching things up and shocking the body?
My Stats:
Age:37
Height: 5'9"
Weight:210lbs
Monday - Chest/Triceps
Dumbbell Bench Press: 4sets, 90lb dumbells, 6-8reps
Incline Dumbbell Press: 4sets, 75lb dumbells, 6-8 reps
Hammer Strength Incline Flyes: 4sets, 75lbs, 8-10 reps
Hammer Strength Seated Upright Low Bench Press: 4sets, 230lbs, 6-8 reps
----
Head Crushers: 4sets, 95lbs, 8-10 reps
Tricpe Pushdowns (machine): 4sets, 60lbs, 8-10 reps
Kickbacks: 3sets, 20lbs dumbbell, 8-10 reps
Hammer Strength seated dips: 4sets, 180lbs, 6-8 reps
Tuesday - Shoulders/Biceps
Seated Overhead Babell Press (Front): 4sets, 135lbs, 6-8 reps
Seated Front Lateral Raise: 4sets, 15lbs dumbbells, 8-10 reps
Shrugs: 4sets, 180lbs, 10-15 reps
Cable Side Lateral Burnouts:4sets cable in front, 4sets cable behind back,
20lbs, 8-10 reps
----
Barbel Curl(Wide Grip): 4sets, 90lbs, 6-8 reps
Seated Alternate Dumbell Curls: 4sets, 35lbs, 6-8 reps
Dumbell Preacher Curl: 4sets, 30lbs dumbbell, 6-8 reps
Cable Burnouts(bar), 4sets from lower to mid point, 4sets from upper to
midpoint, 60lbs, 8-10 reps
Wednesday - Legs / Back
**Have bad Knees so no squats**
Leg Press: 4sets, 430lbs, 8-10 reps
Leg Extension: 4sets, 200lbs, 8-10 reps
Hamstring Curl: 4sets, 90lbs, 8-10 reps
Calves Press: 4sets, 200lbs, 18reps(changing foot angle 6reps)
----
Machine Pulldown behind neck: 4 sets, 165lbs, 6-8 reps
T-Bar Row: 4sets, 180lbs, 6-8 reps
Hammer Strength overhead pull down, 4 sets, 230bls, 6-8 reps
I repeat above routing on thursday, friday, and saturday, with sunday off.
For cardio I run 2-3 miles in the a.m., empty stomach, and 30 minutes of abs, Monday-Saturday.
Any suggestion for switching things up and shocking the body?
