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« on: February 21, 2015, 07:12:56 pm »
my 5 day routinte, takes me an hour and a half before work mon-fri including showering and changing
monday- chest: chestpress, incline chestpress, flys, incline flys, pec deck
tuesday- back: lat pull down 3sets front 3 sets back, bent rows, dead lifts
wednesday- arm/legs: squats, inclined leg press , calf extentions, some other silly leg machines they have. i do 9 sets on arms, the first 6 are a "super set" so after as soon as i finish the set i grab 2 10kg dumbells and do anoter 10/12 reps. the last 3 sets are with the "curl bar"
thursday- traps/triceps: shoulder shrugs 3 sets in front 3 sets behind, upright rows, dips, seated dip, cable tricep extentions, dumbel tricep extention
friday- shoulders: shoulder press, front dumbel raise, side dumbel raise, shouder press on the machine
its a good routine a different body part hurts every day, i try to mix it up and do differnt things every week, i rotate weekly between dumbells and bar on things like chest press, shoulder press and shrugs. any cardio i do is after work, but thats pretty rare atm. i do love lifting though
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