[quote]mr popular wrote:
Everyone alright with me adding this to the sticky?[/quote]
Everyone except Kvetch probably, lol.
Anyway, here’s a higher frequency routine that I’ve used with great success for those who want to try hitting each bodypart 2x a week and have 6 days a week to workout. People like to call this “push/pull/legs.”
*1 set to failure for each exercise except where otherwise noted
*rest 90-120 secs between ramp sets and up to 3 mins before final set to failure
*should be able to finish these workouts in an hour or less
Monday - Chest/Shoulders/Tri’s
Lo Incline Dumbbell Press- 3x4-8
Decline Barbell Press- 2x6-10
Seated overhead Barbell press- 3x6-10
Cable Lateral raises- 3x6-10
Shrugs- 3x6-10
Lying Behind the head extensions- 3x6-10
1 arm overhead extensions- 2x6-10
Tuesday - Back/Bi’s/Calves
Weighted Pull ups- 3x4-6
Seated straight bar Rows- 3x8-10
Pinwheel Curls- 3x4-8
Incline curls- 3x4-8
Standing Calf Raises- 3x4-8 (2)
Leg Press Calf Raises- 2x12-15
Wednesday - Legs/Abs
Seated Leg Curls- 3x6-10
RDL’s- 3x6-10
Leg Press- 3x6-10
Front Squats- 3x4-8
Weighted crunches- 3x12-15
Weighted planks- 3x30secs (weight on lowerback/glutes)
Thursday - Chest/Shoulders/Tri’s
Flat Dumbbell Press- 3x4-8
Incline Barbell Press- 2x6-10
Seated Overhead dumbbell Press- 3x6-10
Dumbbell lateral raises- 3x6-10
Machine Dips- 3x6-10
French Press (can you tell I love these?)- 2x6-10
Friday - Back/Bi’s/Calves
Barbell Rows- 3x6-10
Straight bar Pulldowns (shoulder with grip)- 3x6-10
Alt Dumbbell Curls- 3x6-10
Reverse Preacher curls- 2x6-10
Seated Calf Raises-5x6-12 (3)
Saturday - Legs/Abs
Lying Leg curls- 3x4-8
Single Leg curls- 2x6-10
Squats- 3x6-10
Hack Squats (close stance)- 3x6-10
Cable Rope crunches- 3x12-15
Weighted leg raises- 2x12-15