Dementor
New member
Well, this is my routine, I post it because it's probably that it need some change, I think that I have to do some less exercise in some muscle.
Monday
Chest
Hammer Machine Incline Press
Incline Dumbbell Flyes
Dumbbell Bench Press
Machine Flyes with Dips
Biceps
EZ Barbell Curl
Cable Curl (on my knees)
Concentration Curl
Thuesday
Quadriceps
Leg Extensions
Leg Press (45º Machine)
Dumbbell Squat
Hamstrings
Lying Leg Curl
Seated Leg Curl
Abdoms
Thursday
Back
Pulldown Behind The Neck
Seated Cable Rows
V-Bar Dulldown
One Arm Row
Hyperextensions
Calves
Seated Calf Raise
Calf Press (90º Machine)
Forearms
Seated Palm-Up Brbell Wrist Curl
Reverse Barbell Curl
Friday
Shoulders
Seated Barbell Military Press
Seated Side Lateral Rise
Seated Front Dumbbell Rise
Reverse Flyes
Triceps
Triceps Pushdown (V-Bar)
EZ Bar Triceps Extension
Overhead Cabble Triceps Extensions with Dips
Abdoms
Monday
Chest
Hammer Machine Incline Press
Incline Dumbbell Flyes
Dumbbell Bench Press
Machine Flyes with Dips
Biceps
EZ Barbell Curl
Cable Curl (on my knees)
Concentration Curl
Thuesday
Quadriceps
Leg Extensions
Leg Press (45º Machine)
Dumbbell Squat
Hamstrings
Lying Leg Curl
Seated Leg Curl
Abdoms
Thursday
Back
Pulldown Behind The Neck
Seated Cable Rows
V-Bar Dulldown
One Arm Row
Hyperextensions
Calves
Seated Calf Raise
Calf Press (90º Machine)
Forearms
Seated Palm-Up Brbell Wrist Curl
Reverse Barbell Curl
Friday
Shoulders
Seated Barbell Military Press
Seated Side Lateral Rise
Seated Front Dumbbell Rise
Reverse Flyes
Triceps
Triceps Pushdown (V-Bar)
EZ Bar Triceps Extension
Overhead Cabble Triceps Extensions with Dips
Abdoms
