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Old 10-10-2012, 10:07 AM   #2520 (permalink)
JoseBxNYC
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Default Re: Workout/Staying in Shape Thread

Monday- Chest, Shoulders & Triceps

Bench Press (4 sets)
Incline Bench Press (4 sets)
Decline Bench Press (4 sets)
Close Grip Bench (3 sets)
Front & Side Deltoid Raise (3 sets)
Arnold Dumbell Press (3 sets)
Triceps Pulldown (4 sets)
Reverse Grip Triceps Pulldown (3 sets)
One Armed Pulldown (2 sets)

Tuesday- Back, Biceps & Forearms

Inverted Row (4 sets)
Dumbell Row (4 sets)
Bent Over Barbell Row (4 sets)
Lat Pulldown (4 sets)
Cable Rows (4 sets)
Hammer Biceps Curls (3 sets)
Incline Dumbell Curls (3 sets)
Wrist Roller (4 sets)

Wednesday- Legs, Abs & Lower Back

Barbell Squats (4 sets)
Deadlifts (4 sets)
Leg Press/Calf Press (3 sets + 3 sets)
Dumbell Lunges/Calf Raises (3 sets + 3 sets)
Crunches (3 sets)
Sit Ups w/Weights (3 sets)
Leg Raises (3 sets)
Hyperextensions w/Weights (3 sets)

Thursday- Chest, Shoulders & Triceps

Dumbell Bench Press (3 sets)
Incline Dumbell Bench Press (3 sets)
Decline Dumbell Bench Press (3 sets)
Chest Flys (2 sets)
Incline Chest Flys (2 sets)
Close Grip Bench (3 sets)
Dips w/Weights (3 sets)
Triceps Pulldowns (3 sets)
Triceps Overhead Ext (3 sets)
Shoulder Lateral Raise (3 sets)
Arnold Dumbell Press (3 sets)

Friday-Back Biceps & Forearms

Pull Ups (5 sets)
Chin Ups (5 sets)
Lat Pulldowns (4 sets)
Cable Rows (4 sets)
Hammer Curls (3 sets)
Regular+Incline Dumbell Curls (2 sets+2sets)
Barbell Curls (3 sets)
Reverse Barbel Curls (2 sets)
Wirst Rollers (3 sets)

Saturday- Legs, Abs & Lower Back

Barbell Squats (4 sets)
Deadlifts (4 sets)
Leg Press/Calf Press (3 sets + 3 sets)
Dumbell Lunges/Calf Raises (3 sets + 3 sets)
Crunches (3 sets)
Sit Ups w/Weights (3 sets)
Leg Raises (3 sets)
Hyperextensions w/Weights (3 sets)

This is pretty much the routine I'm doing right now and I'm loving it. I usually do my routine around 30 sets since I don't think is neccesary to surpass that in my case. Currently not doing Cardio in my routine but I sweat pretty heavily in my routine since I like to do very intense weight lifting and with a 30/45 second rest time. I going to bulk up until December and then add 20-30 minutes of cardio after each weight lifting workout. As far as diet is concern I go with the usual fish, chicken, eggs, brown rice & veggies but healthy food is expensive as fuck these days and sometimes I just eat what I can grab with moderation of course.
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Last edited by JoseBxNYC : 10-10-2012 at 10:10 AM.
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