The Routine
I didnt pay my gym membership yet...and i dont think i will soon so im on a old school barbell routine.
Weeks 1-2
Monday
Push Day (Chest, Delts, Tri's)
Chest
Incline Bench Press(Shoulder-width grip)- 2x8-10
Incline Bench Press(wide grip)- 2x8-10
Decline Bench Press- 3x8-10
Flat Bench Press- 3x8-10
Delts
Standing Shoulder Press- 3x8-10
Upright Rows(wide grip)- 2x8-10
Upright Rows(close grip)- 2x8-10
Front Raise- 2x8-10
Triceps
Reverse Grip Bench Press- 3x8-10
Seated Triceps Extension- 3x8-10
Skull Crushers- 3x8-10
Wednesday
Legs, Abs
Legs
Squats- 3x8-10
Front Squats- 3x8-10
Hack Squats- 3x8-10
Alternating Lunges- 3x8-10
Romanian Deadlift- 3x8-10
Standing Calf Raise- 3x10-12
Abs
Barbell Rollout- 2x12-15
Barbell Crunch- 2x10-12
Friday
Pull Day (Back, Traps, Biceps, Forearms)
back
Bent Over Rows(overhand shoulder width grip)- 3x8-10
Bent Over Rows(overhand wide grip)- 3x8-10
Bent Over Rows(underhand grip)- 3x8-10
Decline Bench Pullover- 3x8-10
Traps
Shrugs- 2x8-10
Behind Back Shrugs- 2x8-10
Biceps
Barbell Curls- 3x8-10
Barbell Preacher Curls- 3x8-10
Forearms
Reverse Grip Curls- 3x8-10
Saturday
20 min. HIIT Cardio
AH!! its Saturday...i know i didnt start my new routine yet but im gonna do some HIIT anyways
laters.