T Nation

New Training routine

This is my new summer routine.

1: Chest & Triceps

Barbell Bench Press 3 x 8-10
Incline Barbell Bench Press 3 x 8-10
Flat Bench Dumbbell Flyes 3 x 8-10
Close-Grip Bench Presses 3 x 8-10
Straight Bar Cable Pushdowns 3 x 8-10

2: Back & biceps

Pulldowns and Wide-Grip Pull-Ups 3 x 8-10
Low Cable Rows3 x 8-10
Bent-Over Barbell Rows 3 x 8-10
Standing Barbell Curls 3 x 8-10
Dumbbell Curls 3 x 8-10

3: Legs
Leg Extensions 3 x 8-10
Squats 4 x 8-10
Dead Lifts 3 x 8-10

4: Shoulders, Traps,Calves

Seated Dumbbell Overhead Presses 3 x 8-10
Seated Dumbbell Lateral Raises 3 x 8-10
Bent-Over Rear Lateral Raises 3 x 8-10
Barbell Shrugs 3 x 8-10
Seated Calf Raises 3 x 8-12
Standing Calf Raises 3 x 8-12

5: Rest

Abs almost everyday. Please leave any comments on adjustments or changes i should make. I have a healthy diet also taking in about 250-300g protein and 210-250 in carbs.

Weight: 205lbs.
Height: 6’1