Post your workout routine for the week.
Ok, so i've been going for 14 weeks, i'll also write my starting weights and current like so [s.w--> c.w]. E.A represents 'Each Arm'
Monday (Shoulders)
-Forward Dumbrell Raises (standing); (3 sets x 6RM) [25lbs-->40lbs E.A]
-Side Lateral Dumbrell Raises (standing); (3 sets x 6RM) [25lbs-->35lbs E.A]
-Dumbrell Press (seating); (3 sets x 10RM) [35lbs-->60lbs E.A]
-Barbell Raises (standing); (3 sets x 6RM) [70lbs-->100lbs]
-Shoulder Shrugs+ Shoulder Rotation (standing); (3 sets x 10RM) [22.5kg-->40kg E.A]
Tuesday (Chest) Bar weight (20kg)
-Incline Bench; (3 sets x 6RM) [15kg-->32.5kg Each Side] TOTAL: 85kg
-Flat Bench; (3 sets x 6RM) [15kg--->37.5kg Each Side] TOTAL: 95kg
-Decline Bench; (3 sets x 6RM) [15kg--->37.5kg Each Side] TOTAL: 95kg
-Chest Fly; (3 sets x 8RM) [35lbs--->50lbs E.A]
-Push Ups; (3sets x 20 reps)
-Dips; (3 sets x 15 reps)
Wednesday (Arms) Bar weight (20kg)
-Preacher Curl; (3 sets x 6RM) [7.5kg-->15kg Each Side] TOTAL: 50kg
-Dumbrell Curls; (3 sets x 6RM) [25lbs-->40lbs Each Side]
-Chin Ups; (3 sets x 10reps) [Shoulder width roughly]
-Cable Curl; (3 sets x 6RM) [6 on the machine lol i dk]
-Tricep Push Downs; (3 sets x 6RM) [9 on machine]
-Tricep Extensions; (3 sets x 6 RM)
Thursday (Back)
-Lat pulldowns; (3 sets x 6RM) [10 on lat machine]
-Supported Row; (3 sets x 6RM) [8 on machine]
-V bar Pulldowns; (3 sets x 6 RM) [10 on cable machine +50kg added]
-Wide angle Pull ups; (3 sets x 10 RM)
-Roman Press/ Weighted Hyper Extensions (i think it's called that); (3 sets x 6 RM) [6kg E.A raised above my head]
-Deadlift; (3 sets x 6 RM) [90kg-->130kg]
Friday (Legs)
-Leg press; (3 sets x 6RM) [150kg-->200kg]
-Squats; (3 sets x 6RM) [80kg-->140kg. Worked on technique early on]
-45 degree leg press (calf raises); (3 sets x 6RM) [200kg]
-Seated Leg Curls; (3 sets x 6RM) [6 machine-->8 on machine]
Abs (On Mon, Tues, Wed & Friday)
- Leg Raises (On the decline); (3sets x 15 reps)
-Crunches (Decline); (3 sets x 15reps) [No weight added-->10kg added to back]
-Cable Crunches; (3 sets x 12 reps) [7 on machine--> 9 on machine]
-Toe Taps ( 3 sets x 50 reps)
-Alot of my gains i attribute to increase in technique, but also definite increase in muscle mass (progressively overloading)
-I drink Hydroxyburn PRO (pre and post exercise)
Enjoy everyone. Feedback is welcome.