I’m hitting each body part once a week on a 5 day split. I do 4-5 miles walking on a slight incline on the 2 off days.
Shoulders-
Hammer Shoulder Iso- 2 working sets, if I get 5 or less second working set I do a drop set.
Hammer Military machine- 2 working sets, 15,12…this machine isn’t close to 300lbs with the stack…and the dbs at my gym only go to 85lbs.
Shrugs- 2 working sets, 15, 12
Side laterals- 2 working sets, 10, 8
Reverse Pec Dec- 2 working sets 10, 8
Back
Hammer Front pulldown- 2 working sets, 5 or less second working set and I break it down.
Hammer Low Row- 2 working sets 15, 12
Hammer MTS row- 2 working sets 10, 8
Neutral grip front pull downs- 12, 10
Seated cable rows- 15, 15
Weighted Hypers- 20, 20, 20, 20
Chest
well I’m injured here, but previously it was…
Hammer Incline- 2 working sets, less then 5 second set, break it down.
Hammer Wide Chest- 2 working sets, 12, 12
Incline flyes- 12, 12
flat flyes- 12, 12
Pec dec- 2 as many as I can get
Arms-
DB curls- 10, 8
Hammer Preacher- 10, 8
Incline Curls- 12, 10
Life fitness iso curl-15, 15
Hammer Dips seat high- 10, 8
french curls- 12, 10
Tricep push downs- 8,8
Life fitness tricep extension-15, 15
Legs-
Leg Press- 15, 12
V Squat- 10, 8
Leg Extension- 15, 12
Leg curl- 12, 10
looking to work in lunges or stiff legged DLs…but I’m still to gassed to add a fifth exercise…might never get there…I’m going to swap out leg press and V squat for squats and stiff legged DLs soon.
I do abs and calves alternating days.