Mojorisin99
Green Belt
- Joined
- Jul 27, 2005
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After 4 years of lifting, thanx to Sherdog I have just started my new routine. In the past I focused on isolation stuff and neglected deadlifts and strength wise it got me no where. So this is my routine, let me know if it's up to snuff.
note - I do 4 sets of each typically started out at 12 reps then working down to 3-6. Also rest one day between lifting days.
Day 1
Bench Press
Decline Press
Incline press (DB)
Dips
Towel hanging (grip)
Abs - bicycle's + side crunches
Day 2
Squats
Lunges (BB)
Calf raises
obliques - leg raises
Day 3
Overhead press (DB + BB)
Shrugs
Standing lateral raises
Skull crushers
Close grip bench
Day 4
Deadlifts
Romanian DL
Good Mornings
Pullups
Wrist curls
Towel hanging
abs - weighted situps, reverse curls
note - I do 4 sets of each typically started out at 12 reps then working down to 3-6. Also rest one day between lifting days.
Day 1
Bench Press
Decline Press
Incline press (DB)
Dips
Towel hanging (grip)
Abs - bicycle's + side crunches
Day 2
Squats
Lunges (BB)
Calf raises
obliques - leg raises
Day 3
Overhead press (DB + BB)
Shrugs
Standing lateral raises
Skull crushers
Close grip bench
Day 4
Deadlifts
Romanian DL
Good Mornings
Pullups
Wrist curls
Towel hanging
abs - weighted situps, reverse curls