New Gym Routine: If This Doesn't Kill Me, Nothing Will Edition

[exatron]

Here's the new routine I'm using at the gym. I'm trying something a bit more complicated with the formatting, so I hope it's still legible.

3 (technically 3½) days on, 2 (technically 1½) off

Day 1 - Chest /Biceps

Flat Bench	Flat Fly
(compound set)
8	10
6	10
6	10
6	10

Incline Bench	Incline Fly
(compound set)
8	10
6	10
6	10
6	10

Straight Bar Curl	Dumbell Hammer Curl
(compound set)
8	10
6	10
6	10

Cable Curl	Cross-Chest Dumbell Hammer Curl
(compound set)
8	10
6	10
6	10

Abs
Three sets of two ab exercises

Day 2- Back/Triceps

Seated Row	High Row
(compound set)
8	10
6	10
6	10
6	10

Lat Pulldown	Cable Lat Wide
(compound set)
8	10
6	10
6	10
6	10

Skull Crusher	Dumbell Overhead Extension
(compound set)
8	10
6	10
6	10

Cable Pushdown	Cable Kickback
(compound set)
8	10
6	10
6	10

Abs
Two sets of three ab exercises

Day 3- Legs/Calves

Squats	Deadlifts
(compound set)
8	10
6	10
6	10
6	10

Leg Extension	VMO Extension (minis)
(compound set)
8	10
6	10
6	10
6	10

Straight-Leg Deadlift	Prone Leg Curl
(compound set)
8	10
6	10
6	10
6	10

Standing Calf Raise	Seated Calf Raise
(compound set)
8	10
6	10
6	10
6	10

Abs
Two sets of three ab exercises

Day 4- Shoulders/Abs

Dumbell Shoulder Press	Dumbell Lateral Raise
(compound set)
8	10
6	10
6	10
6	10

Reverse Cable Fly	Rear Delt Extension
(compound set)
8	10
6	10
6	10
6	10

Abs
Do abs 'til I'm nauseated.

Comments

[kylet.livejournal.com]

Compound set meaning one right after the other?

I would never be able to do this cuz the gym is so damn crowded. XP I basically cycle through about three or four exercises per type (for example, flat bench could be a barbell press, dumbbell press, isometric bench, or one of the machine presses as a last resort), essentially because I have to resort to using whatever is OPEN x.x

Kewl, though. I would die after a full day of legs. Abs never make me nauseated, I just get other problems x.x

[exatron.livejournal.com]

Yeah, compound sets are doing exercises one right after the other.

My gym has just enough people and equipment to let me do them on most days. The only times I have trouble are when the equipment I need is a ways apart. If I need to, I'll switch which pair of exercises I do first.

Wrist straps are surprisingly helpful when doing all that leg stuff.