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2005/03/18, 05:38 PM
Hi guys,
I have been following this routine for one year now. I change my work out a little bit for variety. This routine worked for me. I was 157 pounds in summer 2003. Now i weighed 190 pounds last summer. I cut it down to 170 pounds in fall 2003. Now i am back to 185 pounds. I want to change my work out a little bit for some variety. I am running out of ideas. Can you guys give me some tips? My weak area’s are fore arm and calves.
Monday:
Chest:
Bench press or Flat dumbbell press (two months rotation):
2X12 warm-ups, 2X 8, and 2x6
Inclined bench press or Inclined dumbbell press (two months rotation):
2x8 and 2x6
Inclined flies or Cable cross over (two month’s rotation):
4x8
Dips:
4x8
Bent over rib cage:
2x8
Triceps:
Skull Crusher:
3x8
Cable pull downs:
3x8
Close grip bench press:
3x8
Standing Calves raises: 2x10
Abs: Weighted leg rises: 3x10
Tuesday:
Squad: 2x12 warm-ups, 2x8 and 2x6
Leg press or forward lunges (two months rotation):
4x8
Leg extension:
2x8 and 2 x6
Leg curls:
2x8 and 2x6
Dead lift:
3x6
Wed: Rest
Thursday:
Shoulder press:
2x12 warm-ups, 2x8, and 2x6
Military press super set with Bent over lateral raises:
2x8 and 2x6
Dumbbell Front raises super set with side raises:
2x8 2x6
Barbell rows:
4x8
Standing Calves raises: 2x10
Abs: Weighted crunches: 3x15
Friday:
Back:
Lat pull down: 2x12 warm-ups, 2x8 and 2x6
Bent over rows: 2x8 and 2x6
T-bar: 2x8 and 2x6
Side dumbbell rows: 2x8 and 2x6
Biceps:
BB curls: 2x8 and 2x6
Hammer curls: 3x6
Inclined dumbbell curls: 3x8
Calves rise: 2x10
Weighted leg rises: 3x15
I take 200 grams of protein everyday.
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