rookgang
New member
I have two different routines that are both separated with a day off. They go a little like this...
Day: 1 Chest/Triceps
Incline Hammer Press
Incline Dumbbell Press
Flat Dumbbell flyes
Fst-7 cable flyes
Pullovers or dips
Tricep Pulldowns
Close grip bench
Fst-7 Machine Dips
(for better tricep isolation)
Day 2: Back/Bicep
Close grip pulldown
Underhand Hammer pulldown
Rack pulls or Deadlifts
Wide grip seated cable Row
Dumbbell Rows
Fst-7 Nautilus Machine Row
Incline Dumbbell curls
Fst-7 Ez barbell curls
Day 3: Shoulders/Traps
Seated Military Press
Seated Lateral Raises
Dumbbell Front Raises
Fst-7 Shoulder press machine
Reverse Cable Flyes
Bent over raises
Dumbbell Shrugs
Barbell Shrugs
Day 4: Legs/calves
Leg extension
Squats
Leg press
Walking Lunges
Hamstring curl
Straight legged dead lifts
Various Calve machines
Day 5: off
Day 6: Chest
Flat bench
Incline bench
Incline flyes
Flat Hammer machine
Pec dec
Incline cable Flyes
Day 7: Back
Reverse grip pulldowns
Wide grip hammer pulldowns
Barbell Rows
Seated Cable rows v grip
T bar rows
Hammer Rows
Rope pulldowns/hyper extensions
Day 8: Arms
Triceps pressdown
machine dips
Incline tricep extension
Two hand overhead dumbbell extension
Tricep Machine
Machine preacher curls
Dumbbell Curls
Barbell Curls
Concentration Curls
Two hand cable curls
Day 9: Shoulders/Traps
Wide grip upright rows (emphasize side delt)
Side laterals
Dumbbell press
Barbell front raises
Reverse pec dec
Face pulls with a rope
Iso lateral side delt machine
barbell shrugs
Day 10: legs
Same routine as Day 4
Day 11: off
Each exercise performed is 3-4 sets 6-12 reps
Day: 1 Chest/Triceps
Incline Hammer Press
Incline Dumbbell Press
Flat Dumbbell flyes
Fst-7 cable flyes
Pullovers or dips
Tricep Pulldowns
Close grip bench
Fst-7 Machine Dips
(for better tricep isolation)
Day 2: Back/Bicep
Close grip pulldown
Underhand Hammer pulldown
Rack pulls or Deadlifts
Wide grip seated cable Row
Dumbbell Rows
Fst-7 Nautilus Machine Row
Incline Dumbbell curls
Fst-7 Ez barbell curls
Day 3: Shoulders/Traps
Seated Military Press
Seated Lateral Raises
Dumbbell Front Raises
Fst-7 Shoulder press machine
Reverse Cable Flyes
Bent over raises
Dumbbell Shrugs
Barbell Shrugs
Day 4: Legs/calves
Leg extension
Squats
Leg press
Walking Lunges
Hamstring curl
Straight legged dead lifts
Various Calve machines
Day 5: off
Day 6: Chest
Flat bench
Incline bench
Incline flyes
Flat Hammer machine
Pec dec
Incline cable Flyes
Day 7: Back
Reverse grip pulldowns
Wide grip hammer pulldowns
Barbell Rows
Seated Cable rows v grip
T bar rows
Hammer Rows
Rope pulldowns/hyper extensions
Day 8: Arms
Triceps pressdown
machine dips
Incline tricep extension
Two hand overhead dumbbell extension
Tricep Machine
Machine preacher curls
Dumbbell Curls
Barbell Curls
Concentration Curls
Two hand cable curls
Day 9: Shoulders/Traps
Wide grip upright rows (emphasize side delt)
Side laterals
Dumbbell press
Barbell front raises
Reverse pec dec
Face pulls with a rope
Iso lateral side delt machine
barbell shrugs
Day 10: legs
Same routine as Day 4
Day 11: off
Each exercise performed is 3-4 sets 6-12 reps
