Hi everyone! My routine has basically been the same for so long I can't event remember!
Just never took the time to do a new one and I have so much injuries that I tend to simply do the excercises that don't hurt. So here is how it goes!
I usually go to the gym 4 to 5 times a week.
Day one, (Chest and bi's)
Flat dumbell press 3x10
Inclined dumbell press 3x10
Fly's using the lever machines 3x10
(For this day I am going to change my incline dumbell press to a decline cause I hurt my shoulder today trying to put a bit more heavy.)
Standing dumbell 3x10
elbow on bench 3x10
lever machine with rope 3x10
(I try to alternate between hammer and nutral grip to work the bicep differently.)
Day 2 (Back and Tricep)
Machine using a bar pulling from over your head to chest 3x10weights1:
rowing 3x10:
Barbell pull? With ass out? lol sorry dont know how to explain that one!
lawn mower movement one hand at a time ? 3x10
Lower back, with the upper body in the air and simply coming down and going back up, it does a 90 degree angle 3x10
Overhead triceps with 1 free weight 3x10
Scull crusher 3x10
lever machine with rope pulling down 3x10
Day 3 (Legs and Shoulders)
Sqaute (I have so little flexibilty in my shoulder I have problems holding the bar in the back of my head, i usually try to sold it with my finger tips instead of my full hand.)
Leg press 3x10
Leg extension in front 3x10 (Superset)
Leg extension in back 3x10 (Superset)
Front dumbell raise 3x10
Side dumbell raise 3x10 ( not lateral, elbows a not completely straight)
Military press 3x10 (Not very heavy du to shoulder problems!)
Shruggs
I have been doing some research and I have realized that a lot of you do less exercises but do compound ones. I do not do any deadlift due to a tennis elbow that is actually getting along pretty well! So I might try it again soon! Any advice would be appreciated! Thanks guys!