Hows this routine?

[supaman61]

Mon
2 x pushups to failure (usually 50+ reps)
2 x 20-25 elivated pushups with feet 18 inches off floor
4 x 15,12,10,6 db tricep extensions
4 x 15,12,10,6 db military press
3 x 15,12,10 db shrug
3 x crunches or core strength movements

Tues
3 x 20,20,10 db squats
2 x 12,8 stiff leg db deadlift
2 x db calf raise (usually 15-20 reps)
2 x db calf raise farmers walk (lasting around 1-1 and a half min)
2 x 12,8 db deadlift
2 x 12,10 db row
2 x 12,8 db bicep curl
2 x 10,8 db hammer curl

Wed
30 mins cardio on treadmill

Thur
2 x pushups as monday
2 x elivated pushups as monday
2 x 12,8 db tricep extension
2 x 10,6 heavy 2 handed db tricep extension
4 x 15,12,10,8 db military press
2 x 15,12 db shrug
3 x different ab exercises
2 x core strength movements

Fri
2 x 20,10 db squat
2 x 12,8 db single leg bulgarian split squat
2 x 15,12 db stiff leg deadlift
4 x db calf raise (15-20 reps)
3 x 12,10,8 db deadlift
2 x 12,8 db row
2 x 12,8 db bicep curl
1 x db curl 21's
1 x 12 concentration curl

 

[Drako]

I assume this is a home workout or you just really love pushups. Looks good, hows it working for you (training at home that is)?

 

[supaman61]

I assume this is a home workout or you just really love pushups. Looks good, hows it working for you (training at home that is)?

yes your right i workout at home and these are the exercises i have put together that hit all muscles with the exception of chest.
i dont have a bench or barbell at home so pushups are the only exercise that hit the chest and elivated pushups hit the upper pec area.

i would say im about a year from being able to afford gym membership once my studies are complete.
i think i still have 3-4 inches of potential growth in my chest once i start benching and doing barbell deadlifts, rows its currently 43 inches which i think i can get to 46-47 inches natty.
also i think i have plenty of potential growth in my leggs because ive only been training them for around 4-5 months.

 

[supaman61]

Bump

 

[Aztech]

why not do floor presses with the db's instead of push-ups? Floor presses are very good, just lay on the floor and perform the bench press. Pause at the bottome when you elbows are on the floor.

 

[Drako]

Ive never been a fan of floor presses its impossible to get a good stretch with this ROM and only ever feels like your doing a half assed bench press which is what it really is I guess.

I would try addin some one arm flye movements, before I got a bench I used to lay at an angle on my bed so one of my shoulders was hanging off the bed and perform flyes like that using one or both legs for balance. If that makes no sense I'll try get a vid up to explain what I mean if you want.

It wasnt great but did the trick for me might be worth a try, see how it feels.

 

[supaman61]

Did floor press last nite with heaviest db's i have, 60 pounders and managed 10 slow reps. Dont get full strech at the bottom but it has got to be better than just pushups. Will try 1 arm fly on mon. Thanks guys.

 

[supaman61]

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