Bench Press (BB or DB) 4 sets of 8-10
Incline Press (BB or DB) 4 sets of 8-10
Incline Flyes 4 sets of 8-12
Cable Crossovers 3 sets of 10-15
Calves (Standing, seated, or donkey) 6 sets of 10-20
Day 2 Back & Abs
Bent Over Rows 3 sets of 8-10
Seated Cable Rows 3 sets of 8-10
Dumbbell Deadlifts 3 sets of 6-10
Reverse Grip Pulldowns 4 sets of 8-10
Pullovers 3 sets of 10-15
Abs (sitting, hanging, or cable crunches) 6 sets of 10-20
Day 3 Arms
Curls (barbell or ezbar) 4 of 8-10
Incline DB Curls 3 of 8-10
Preacher Curls 3 of 8-10
Hammer Curls 2 of 10-15
Tricep Pushdowns 4 of 8-10
Close Grip Bench Press 3 of 8-10
Skull crushers 3 of 8-10
Kick backs 2 of 8 to 10
Day 4 Rest
Day 5 Shoulders & Traps
Shoulder Press (DB or BB) 4 of 8-10
Rear Laterals 3 of 8-10
Side Laterals 3 of 8-10
Front Raises 2 of 10-15
Shrugs 4 of 10-20
Day 6 Legs
Lying Leg Curls 5 of 8-15
Squats 5 of 8-15
Leg Press 5 of 8-15
Leg Extensions 3 of 12-15
Lunges 3 of 20
Stiff Leg Deadlifts (DB) 3 of 10-15
Looks interesting. I’m thinking about trying it at least.
[quote]Wrestlingmusic wrote:
I’m training with a coach right now and using his workout. Next month I go back to solo so I’m looking into routines to do.[/quote]
You never stated what you’re trying to accomplish.
Related, you didn’t discuss diet. You didn’t discuss your current stats and what you want out of this.
In and of itself, that could be a weight loss routine or a pretty boilerplate bb routine (IMO).
Steely the point of the thread was to share the book’s routine with you guys, not “find a routine for me” there are plenty on the site. My comment above yours was directed at kaisermetal. Sorry for any confusion.