Gym Routine
Tips
-
Leg Press
- Don't Lock your knees
- Press through heels
The Split
- Monday- Chest, Arms
- Tuesday- Back, Shoulders, Abs
- Wednesday- Legs, Neck
- Thursday- Chest, Arms
- Friday- Back, Shoulders, Abs
- Saturday- Legs, Neck
- Sunday- Rest Day
Monday - Chest, Arms (Biceps + Triceps)
- Incline Barbell Bench Press 4 x15, 12, 8, 6
- Decline Barbell Bench Press 4 x15, 12, 8, 6
- Standing EZ-bar Curls 4 x 15, 12, 8, 6
- Lying EZ-bar Triceps Ext. 4 x15, 12, 8, 6
- Barbell Wrist Curls3 x12, 8, 6
- Barbell Reverse Wrist Curls3 x12, 8, 6
Tuesday- Back, Shoulders, Abs
- Wide-grip Lat Pulldowns 4 x15, 12, 8, 6
- Hyperextensions3 x15
- Seated DB Shoulder Presses 4 x15, 12, 8, 6
- Reverse Fly Machine 4 x15, 12, 8, 6
- Dumbbell Shrugs 4 x15, 12, 8, 6
- Abs Crunches* 3 x25
Wednesday- Legs, Neck
- Squats 4 x20, 15, 12, 8
- Standing Leg Curls 4 x20, 15, 12, 8
- Standing Calf Raises 4 x20, 15, 12, 8
- Seated Calf Raises 4 x20, 15, 12, 8
- Seated Neck Resistance 3 x15
- Neck Standing Neck Resistance3 x15
Thursday- Chest, Arms (Biceps + Triceps)
- Incline Heavy Barbell Bench Press4 x15, 8, 6, 4
- Flat Heavy Dumbbell Bench Press 4 x15, 8, 6, 4
- Standing Heavy EZ-bar Curls 4 x15, 8, 6, 4
- Lying Heavy Triceps Extensions 4 x15, 8, 6, 4
- Standing Heavy Reverse Curls 4 x15, 8, 6, 4
Friday- Back, Shoulders, Abs
- Heavy Barbell Rows 4 x15, 8, 6, 4
- Heavy Deadlifts 4 x15, 8, 6, 4
- Heavy Clean and Press 4 x15, 8, 6, 4
- Bent Over Heavy Laterals 4 x15, 8, 6, 4
- Heavy Barbell Shrugs 4 x15, 8, 6, 4
- Crunches 3 x25
Saturday- Legs, Neck
- Heavy Squats 4 x20, 12, 8, 6
- Stiff-legged Deadlifts 4 x20, 12, 8, 6
- Heavy Standing Calf Raises 4 x20, 12, 8, 6
- Heavy Seated Calf Raises 4 x20, 12, 8, 6
- Seated Neck Resistance 3 x15
- Standing Neck Resistance* 3 x15
Home exercises
Monday - Chest, Shoulder, Triceps
- Chest - Pushups
- Chest - Wide pushups
- Chest - Close / narrow pushups
- Chest - Inclined pushups
- Chest - Chest Fly
- Chest - Chest drop down while lying on the back
- Shoulders - Desi dand
- Shoulders - Side raise
- Shoulders - Front raise
- Shoulders - Shoulder raise
- Triceps - Diamond pushups
- Triceps - Kickback