Hello all. Thought I would post this. For those of ya who love to hit the gym and have your routine, but would love to step it up a few Notches. Heres my new weekly routing I just made the other day.
Please post your thoughts, opinions, and if you decide to try this, your results as well.
This is my weekly Routine. Be warned. This is a very intense Routine and isn't for the faint of heart.
Remember to rest between 1:30 and 2:00 minutes between each set of reps. Once you finish 5 sets of 20 reps of something. Take a well earned 5 minutes break. Then move to the next thing.
Monday:
5 sets of 20 reps on Flat Bench
5 sets of 20 reps Decline Bench
5 sets of 20 reps on incline bench
5 sets of 20 reps on incline Dumb bell flies
5 sets of 20 reps on Flat dumb bell flies
5 sets of 20 reps on cable cross overs
5 sets of 20 reps on single are Dumb bell curls
5 sets of 20 reps on cable curls
5 sets of 20 reps standing bar bell curls
5 sets of 20 reps on Incline Dumb bell curls
Tuesday:
5 sets of 20 reps on Squats
5 sets of 20 reps on Quadriceps Extensions- lift very heavy on this one
5 sets of 20 reps on Power cleans
5 sets of 20 reps leg curls
5 sets of 100 reps on seated calve raises
5 sets of 100 reps on Donkey Calve Raises.
5 sets of 20 reps on Lunges
Wednesday:
5 sets of max pullups
5 sets of 20 reps on Lat pull downs
5 sets of 20 reps on Barbell rows
5 sets of 20 reps on single arm Dumb bell rows
Thursday:
5 sets of 20 reps on Tri cep dips
5 sets of 20 reps on Cable press downs
5 sets of 20 reps on Lying tricep extensions
5 sets of 20 reps on Dumb bell Kick backs
5 sets of 20 reps on Rope cable pull downs
5 sets of 20 reps on seated dumb bell arm curls
5 sets of 20 reps on easy bar curls
5 sets of 20 reps on Tri cep extensions
Friday:
5 sets of 20 reps on stiff leg dead lifts
5 sets of 20 reps on Hamstring curls
5 sets of 20 reps on Military press
5 sets of 20 reps on standing Dumb bell flies
5 sets of max reps on back wide grip chin ups
5 sets of 20 reps on Lat pull downs behind the Back
5 sets of 20 reps on Bent over Bar bell rows
Saturday:
5 Sets of 20 reps on Shoulder Arnold presses
5 sets of 20 reps on front Dumb bell raises
5 sets of 20 reps on Dumb bell Shoulder shrugs
Enjoy!!!!!!!!!!!!!!!!!!!
Please post your thoughts, opinions, and if you decide to try this, your results as well.
This is my weekly Routine. Be warned. This is a very intense Routine and isn't for the faint of heart.
Remember to rest between 1:30 and 2:00 minutes between each set of reps. Once you finish 5 sets of 20 reps of something. Take a well earned 5 minutes break. Then move to the next thing.
Monday:
5 sets of 20 reps on Flat Bench
5 sets of 20 reps Decline Bench
5 sets of 20 reps on incline bench
5 sets of 20 reps on incline Dumb bell flies
5 sets of 20 reps on Flat dumb bell flies
5 sets of 20 reps on cable cross overs
5 sets of 20 reps on single are Dumb bell curls
5 sets of 20 reps on cable curls
5 sets of 20 reps standing bar bell curls
5 sets of 20 reps on Incline Dumb bell curls
Tuesday:
5 sets of 20 reps on Squats
5 sets of 20 reps on Quadriceps Extensions- lift very heavy on this one
5 sets of 20 reps on Power cleans
5 sets of 20 reps leg curls
5 sets of 100 reps on seated calve raises
5 sets of 100 reps on Donkey Calve Raises.
5 sets of 20 reps on Lunges
Wednesday:
5 sets of max pullups
5 sets of 20 reps on Lat pull downs
5 sets of 20 reps on Barbell rows
5 sets of 20 reps on single arm Dumb bell rows
Thursday:
5 sets of 20 reps on Tri cep dips
5 sets of 20 reps on Cable press downs
5 sets of 20 reps on Lying tricep extensions
5 sets of 20 reps on Dumb bell Kick backs
5 sets of 20 reps on Rope cable pull downs
5 sets of 20 reps on seated dumb bell arm curls
5 sets of 20 reps on easy bar curls
5 sets of 20 reps on Tri cep extensions
Friday:
5 sets of 20 reps on stiff leg dead lifts
5 sets of 20 reps on Hamstring curls
5 sets of 20 reps on Military press
5 sets of 20 reps on standing Dumb bell flies
5 sets of max reps on back wide grip chin ups
5 sets of 20 reps on Lat pull downs behind the Back
5 sets of 20 reps on Bent over Bar bell rows
Saturday:
5 Sets of 20 reps on Shoulder Arnold presses
5 sets of 20 reps on front Dumb bell raises
5 sets of 20 reps on Dumb bell Shoulder shrugs
Enjoy!!!!!!!!!!!!!!!!!!!