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Gym Routine

Tips​

  1. 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​

  1. Chest - Pushups
  2. Chest - Wide pushups
  3. Chest - Close / narrow pushups
  4. Chest - Inclined pushups
  5. Chest - Chest Fly
  6. Chest - Chest drop down while lying on the back
  7. Shoulders - Desi dand
  8. Shoulders - Side raise
  9. Shoulders - Front raise
  10. Shoulders - Shoulder raise
  11. Triceps - Diamond pushups
  12. Triceps - Kickback