Here's a beginner/moderate workout routine for the week
Try this if you're stuck and want to try something- this used to help me when I played rugby it really built my strength and i packed on a decent amount of muscle whilst staying fit.
Monday-chest Heavy flat bench press- 5x5 reps Incline dumbbell press- 3x12 reps Decline dumbbell press- 3x12 reps Cable flyes- 3x15 reps Tuesday- legs Heavy squats- 5x5 reps Leg curls- 3x10/12 reps Leg extensions- 3x10/12 reps Stiff leg deadlifts- 3x10 reps Wednesday- arms Close grip bench press- 3x12 reps Barbell curls- 3x12 reps Skull crushers- 3x10 reps Incline dumbbell hammer curls- 3x12 reps Tricep pushdowns- 3x12 reps Dumbbell concentration curl controlled negatives- 3x10 reps Thursday- shoulders Seated barbell shoulder press- 5x5 reps Front dumbbell raise- 3x10 reps Side lateral dumbbell raise- 3x10 reps Rear raise (reverse pec dec)- 3x10 reps Shrugs- 2x25 reps Friday- back Deadlifts- 5x5 reps Pull-downs/ chin ups- 3x12 reps Single arm dumbbell rows- 3x10 reps Face pulls- 3x12 reps ASWELL AS: Calve raises- Tuesday and Friday Abs- Monday and Thursday Cardio- certainly at the weekend, but any other day aswell great |
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