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I like to design my own routines. This is what I'm now now and have been doing for the past few weeks. Loving it.
Day 1 - Shoulders / Biceps / Calves:
OHP - 12, 10, 8,6
Side DB or Cable - 2 x 12
Rear Dumbell or Cable - 2 x 12
Dumbell Curl - 12,10,8,6
Cable Curl - 15,15
Reverse Cable Curl - 15,15
Barbell Wrist Curl - 20,20
Calves - 15, 15, 15, 15 (Alternate Seated and Standing or Toe press)
Day 2 - Legs
Leg Press - 12,10,8,6
Leg Ext - 15,15,15
Lunges or Step Ups - 20,20,20 (Sometimes Front Squats - may introduce light squats again soon, hip is starting to feel better)
Leg Curl - 12-15 x 4
Stiffies - 10,10,10
Day 3 - Chest / Tri / Back
Dips - 12,12,12,12
Cable Crossover or Flyes (pre fatigue) supersetted with Push Ups - 12/10,12/10,12/10
Overhead Cable Extension - 12,10,8,6
Rope Pushdown - 12,12
Lat Pulldown - 12,10,8,6
Chest Supported Row or Cable Row - 12,10,8,6
Stiff Arm Pulldown - 15,15 (Sometimes throw in a couple sets of pullups in between)
I do 3 days on one day off so every body part gets hit twice per week but an extra day off if required for recovery or if I have something on.
Workouts take under an hour. I do some cardio (usually walk or KB work) on off days.
I don't bench press any more to protect my shoulder. I don't get the same pain from O.H press but I'm not going overly heavy.
I add anywhere between 1-2.5kg per workout. I take my fractional plates to the gym when I'm not training at home.
Stiff Legged Deadlifts after Leg Curls? I remember you once said that your Hamstrings felt like they were going to tear when doing S.L.D.L.s.
I find that if I do S.L.D.L.s after Leg Curls my Hamstrings feel very tight and inflexible, like they might tear. But if I do S.L.D.L.s first then Leg Curls second the problem is solved.
Stiff Legged Deadlifts after Leg Curls? I remember you once said that your Hamstrings felt like they were going to tear when doing S.L.D.L.s.
I find that if I do S.L.D.L.s after Leg Curls my Hamstrings feel very tight and inflexible, like they might tear. But if I do S.L.D.L.s first then Leg Curls second the problem is solved.
The problem with dumbells it make progression difficult. The dumbells go up by 2kg each so that's 4kg in total. I can't add that much per workout or week.
The problem with dumbells it make progression difficult. The dumbells go up by 2kg each so that's 4kg in total. I can't add that much per workout or week.