My new workout routine

[exatron]

I've been using this routine for a week or two now, and I seem to be getting results. I'm listing the number of reps instead of weights since they'll be going up periodically for most exercises.

Monday - Chest/Triceps/Core

• Chest Press - 10/12/8/6 reps
• Dumbell Chest press - 10/10/8/6 reps
• Incline Pushup (Might be decline. I always confuse which one means putting your feet higher) - 3 sets to failure
• Cable Tricep Pushdown - 10/8/8/8 reps
• Dumbell Skull Crusher - 8/10/10/10 reps
• Crunch/Alternating reach - 3 sets each, 15/16 reps

Tuesday - Legs/Core

• Leg Press - 12/10/8/6 reps
• Leg Extension - 12/10/8/6 reps
• Leg Curl - 12/10/8/6 reps
• Calf Raises - 3 sets of 15 with toes straight, 15 with toes out, 15 with toes in
• Russian Twist/100's/Bicycle Crunches - 3 sets, 30 seconds each

Wednesday - Back/Biceps

• Seated Cable Row - 12/10/8/6 reps
• Vertical Traction - 12/10/8/6 reps
• Pullups - 3 sets to failure
• Standing Dumbell Curl - 12/10/8/8 reps
• Seated Hammer Curl - 12/10/8/8 reps

Saturday - Legs/Chest/Back/Core

• Walking Lunge - 3 sets
• Plate Push - 3 sets
• Incline Dumbell Press - 12/10/10 reps
• Dumbell Flat Fly - 12/10/10 reps
• Free Motion High Row - 12/10/10 reps
• Wide Grip Pulldown - 12/10/10 reps
• Either Monday or Tuesday's Core exercises

Cardio

• 20 minutes on at least 3 days

Comments

[ccroft.livejournal.com]

Awesome to read about your own routine for a change Brian :-)

Going to post progress photos next? ;-)

[exatron.livejournal.com]

Thanks. This routine has been really helpful. My workouts on Monday usually have my chest feeling sore a bit into Wednesday. And the plate push is a killer for the legs.

Progress photos will be tricky since I only have a tiny bathroom mirror to use when taking them.