Version 0.1 – 25/07/2013 – What has been changed?
Here is something I will be working on indefinitely. I will be removing these videos attached soon and I will add some videos showing much better technique with an explanation of what is happening and how I carry out each exercise. I’m really looking forward to adding this to my blog and I hope it will help others out in some way. This is work in progress.
Our gym is fairly basic in terms of facilities and so I have to make do with what is available. Here is a quick run down of my weekly routines for every week;
Upper body 6-10 reps, lower body 10-15 reps.
Monday
chest
- Flat bench press – 4 sets
- Incline dumbbell press or
- Incline barbell – 3 sets, or
- Smith machine incline press
- Flat flyes 2 sets or
- cables flyes for 2 sets
Biceps
- Standing EZ bar curls 3 sets
- Standing dumbbell curls 2 sets
- Incline seated dumbbell curls 2 sets (This has become one of my favourite biceps exercises as I really feel it in my forearms too) or
- Overhead cables 2 sets or
- Preacher curls or
Wednesday
Back
- Deadlift 4 sets increasing weight or
- Power Clean or
- Clean and Jerk
- HEX deadlift
- Bent over reverse grip barbell rows or
- One arm bent over rows
- Machine Rows *NEW*
- T Bar Rows *NEW*
- Wide grip lat pull downs behind the head 3 sets or
- Wide grip lat pull downs to front 3 sets
- Reverse Grip Pull Down
- Narrow grip pull down 3 sets
- Seated rows 2 sets
- One Arm Lever Row *NEW*
- Wide grip D bar rows 2 sets
- Pull Over
- Shrugs 4 sets
- Rear Delt Raise 2 sets
Triceps
- Narrow grip bench press 3 sets or
- Dips 3 sets or
- Skull crushers 3 sets
- Dumbbell Skull Crushers *NEW*
- One arm over head tricep press 3 sets or
- Kickbacks 3 sets or
- Tricep Extensions 3 sets or
- One arm 3 sets cables or
- Rope push downs
- Tricep push downs 2 sets
- Tricep Machine *NEW*
Friday
Shoulders
- Seated dumbbell press Sets or
- Seated barbell press 3 Sets
- Front, side, rear delt raises 3 sets (Changed rear delt to back day)
- Upright Rows (Cable) 3 Sets
- Upright Rows (Bar) 3 Sets
- Barbell Lateral Raise
Legs
- Squats barbell 4 sets
- Seated leg press 3 sets
- Leg curls 3 sets
- Leg extensions 3 sets
- Calf raises on leg press 4 sets or
- Calf raises on smith machine 4 sets
Abs
- Weighted crunches 3 sets x 20 reps
I will be adding Abdominal crunches back to the routine on my off days which will consist of;
- Forward crunches 3 sets
- reverse crunches 3 sets
Stay calm and bear with me…
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