Womanthrower
07-14-2009, 02:04 PM
I'm putting together a new routine and wondering what some of you fellows might think of it. So far I'm thinking it'll look something similar to this.
Everything is one set except where noted.
Monday Chest and Biceps
Incline Bench 8-12
Flatbench dumbbell press 8-12
Flatbench dumbbell fly around 10
Hammer Strength incline press 10-15
Machine fly around 15
Unilateral dumbbell curls 8-12
Alternating hammercurls 8-12
EZ bar curl 10-15
Biceps preacher curl machine 10-15
Wednesday Legs and shoudlers
Leg extensions around 15 reps
Squats two sets of 10-15
Leg press 10-15
Standing barbell press 8-12
Dumbbell presses 8-12
Hammer Strength behind the neck press 10-15
Lateral raises 8-12
Front raises 8-12
Cable lateral raises 8-12
Friday Back and Triceps
Underband grip Barbell Rows 8-12
Hammer Strength pulldown 8-12
Hammer Strength row, unilateral, 8-12
Pulldowns 8-12
Straight arm pulldowns two sets of 10-15
Rear laterals with cables 8-12
Overhead dumbbell extensions 8-12
Dips 8-12
Triceps machine, unilateral 10-15
Dips 8-12
I'll probably do calves on Monday and Friday. One legged raises with dumbbells and then standing machine raises on Monday, and just the one legged ones on Friday.
Everything is one set except where noted.
Monday Chest and Biceps
Incline Bench 8-12
Flatbench dumbbell press 8-12
Flatbench dumbbell fly around 10
Hammer Strength incline press 10-15
Machine fly around 15
Unilateral dumbbell curls 8-12
Alternating hammercurls 8-12
EZ bar curl 10-15
Biceps preacher curl machine 10-15
Wednesday Legs and shoudlers
Leg extensions around 15 reps
Squats two sets of 10-15
Leg press 10-15
Standing barbell press 8-12
Dumbbell presses 8-12
Hammer Strength behind the neck press 10-15
Lateral raises 8-12
Front raises 8-12
Cable lateral raises 8-12
Friday Back and Triceps
Underband grip Barbell Rows 8-12
Hammer Strength pulldown 8-12
Hammer Strength row, unilateral, 8-12
Pulldowns 8-12
Straight arm pulldowns two sets of 10-15
Rear laterals with cables 8-12
Overhead dumbbell extensions 8-12
Dips 8-12
Triceps machine, unilateral 10-15
Dips 8-12
I'll probably do calves on Monday and Friday. One legged raises with dumbbells and then standing machine raises on Monday, and just the one legged ones on Friday.