I have to keep record of my workouts for obvious reasons and i thought here would be a great place to do it. Here is my current routine:
All weights are recorded in lbs.
Current Stats: 7/13/09
Height: 5'5" approx.
Max bench: 140 approx.
Max squat: 120 approx.
Max deadlift: N/A
Weight: 150 I think i set this a little to high. I weighed in at 130 morning weight at the end.
BP: 160 ACHIEVED 10/15/09 Bench 165x1
Squat: 160 ACHIEVED 10/13/09 Squat 200x1!
Deadlift: 175 ACHIEVED 10/17/09 200x1.
Squats: 5 sets of 5 with the same weight. Start with a moderate weigth and add 5-10 pounds every week.
Front Squats: 3 sets of 8-10. Add 5-10 pounds every week for all sets.
Leg press: 3 sets of 8-10
Lunges: 4 sets of 8-10
Calves: 3-4 sets to failure. Use slow reps. Add 5 pounds per week for all sets.
Wednesday-Chest and triceps
Bench Press: 5 sets of 5 with the same weight. Start with a moderate weigth and add 5-10 pounds every week.
Flat Dumbbell Bench Press: 2 sets of 8-10. Try to increase the weight as often as possible. It is harder with dumbbells.
Close Grip Bench Press: 3 sets of 5. This is a core lift. Add 5-10 pounds every week.
Tricep Pushdowns: 2 sets of 10. Add weight every week. When you can do the stack for every set do weighted dips.
Friday-Back and Biceps
Deadlifts: 5 sets of 5 with the same weight. Start with a moderate weigth and add 5-10 pounds every week.
Barbell Rows: 3 sets of 6-8 reps. Try to add weight every week though it wont always be possible. Strive to make personal records.
Barbell Shrugs: 3 sets 8-12 reps. Try to add weight every week.
Hyperextensions: 3 sets of 10-15 reps. These are for rehab and preventitive strengthening of the lower back (use a lighter weight for this exercise).
Barbell Curls: 5 sets of 5 reps. Start with a moderate weigth and add 5 pounds every week.
Delt Triad: 10-15 reps each exercise
seated rear delt raises: 4 sets of 10-12 reps
Yes i know there is a bunch of typos and the word weight is spelled wrong like 12 times but i got it off bodybuilding.com and didn't feel like fixing all the errors.
I put in one shoulder workout since there wasnt really any shoulder work in the program. Also i had to add stuff to monday because the original didnt take up enough time since i basically carpool to and from the gym.
NOTE: i have made changes to the orignal workout off of bb.com and i may edit this page to reflect those changes.