tuesday-back,shoulder,tricep...
seated row,1x10 135# 1x10 150# 1x10 165# 1x10 180#
sr drop set 180x14 165x5 150x4
reverse wrist curl, 4x20 20#
barbell shrug, 4x14 275#
lateral raises 7x10 35#
tricep extension(machine) 1x10 150# 2x8 165#
one arm reverse pushdown 3x8 22.5#

wednesday-bicep&lats
seated dumbell curl, 1x8 35# 1x10 40# 1x6 50#(pr)
preacher curl, 3x6 85#
seated dumbell curl, 3x6 40#
T-bar, 3x8 135#
lat pulldown, 7x12 120#

thursday-deadlift
1x10 225#
2x10 315#
1x7 315#
changing my routine starting this monday.

friday-legs&bicep...
seated dumbell curl, 1x8 30# 3x6 50# 1x14 30#
sqaut, 4x10 180#
standing calf raises, 4x20 180#
rope preacher curl, 1x15 37.5# 3x12 47.5.#
leg extension, 4x10 150#

• biceps feel good but my leg workout could have been better. starting a new routine this monday.

monday-legs...
sqaut, 1x10 135# 1x12 185# 1x6 205# 1x8 205#
right after each set i did a set of leg extensions. 6 reps 140#
i was sick over the weekend and not all of my strength has returned.

I know how you feel on the sickness.

Ballz.

IW

finally feeling better, did not do chest on tuesday and wednesday was a scheduled day off. had a good back workout today.
barbell shrug, 1x21 225# 2x16 275# 2x12 295# 1x10 315#
pull ups, 4x10
lateral raises, 4x12 25#
lat pulldown, 4x10 135#
seated row, 4x10 150#
added the lateral raises today because of not lifting tuesday.

friday-chest&bicep...
incline dumbell press, 1x10 50# 2x10 60# 3x10 65#
preacher curl, 1x10 65# 2x10 85# 1x8 95# 1x8 85# 1x8 65#
cable cross up, 7x8 17.5#
rope preacher curl, 1x15 42.5# 3x8 52.5#
today is normally bicep but added a few chest exercises due to not lifting tuesday.

monday-legs...
leg extension 140#x8
sqaut 225#x10
leg extension 140#x8
sqaut 245#x10
leg extension 140#x8
sqaut 185#x12
leg extension 165#x4 3x105#x10
my qauds are fried.

tuesday-chest
incline dumbell press, 1x10 65# 1x8 75# 1x8 85# 4x10 75#
lateral raises, 4x8 35#
dumbell bench press, 2x5 100#
cable cross up, 4x8 22.5#
bench press, 235#x6 225#x4

wednesday-deadlift...
2x3 225#
1x3 315#
1x4 405# (rep pr)
2x5 315#

thursday-lats...
narrow grip lat pulldown, 7x8 150#
dumbell row, 1x6 100# 3x6 120#
bent over lateral raises, 1x12 20# 3x12 25#
pull ups 2 x failure
reverse wrist curl, 1x25 15# 3x20 25#
pull ups 2 x failure

friday-bicep&tricep...
preacher curl, 1x10 65# 4x8 85#
seated dumbell curl, 4x8 40#
tricep extension(machine) 4x12 150#
one arm reverse pushdown, 4x12 17.5#
concentration curl, 5x10 30#

monday(am)
barbell shrug, 1x20 225# 4x12 315#
leg extension, 7x10 150#
seated calf raises, 3x20 400# 1x20 500# 1x14 600#
reverse wrist curl, 3x20 25# 3x30 25#
wrist curl, 3x20 25#

monday(pm)- bench press
1x10 155#
1x6 185#
1x4 225#
1x1 275#
1x4 250#
1x10 225#

monday-upper chest...
incline dumbell press, 4x10 70#
incline bench press super set, 225#x5 185#x5 135#x7
dumbell bench press 1x5 100#
cable cross up, 4x10 17.5#
incline dumbell press, 7x10 50#

tuesday-shoulder&bicep...
preacher curl, 1x10 65# 1x8 85# 2x5 115# 1x12 65#
upright row, 4x8 95#
rope preacher curl, 2x14 42.5# 2x10 52.5#
lateral raises, 7x10 30#
seated dumbell curl, 7x10 30#
leg extension, 4x10 170#

wednesday
partial deadlift, 1x10 225# 1x5 315# 2x1 415# 1x1 465# 1x1 475# 1x1 485# 1x10 315#
lat pulldown, 4x8 165#
bent over lateral raises, 4x12 25#
leg extension, 4x10 170#

thursday-back...
pull ups, bw 6 25# 6,8,9
dumbell row, 1x6 100# 2x8 120#
lat pulldown, 3x6 195# 4x10 135#
dumbell shrug, 4x20 100#
reverse wrist curl, 1x20 15# 3x14 25#

Random question:

What's your bodyweight and height?

IW

5'8 182-184lbs. something wrong?

friday-bicep&tricep...
preacher curl, 1x10 65# 1x8 85# 1x6 115#(rep pr) 1x3 125(rep pr) 1x14 65#
high pulley rope extension, 4x14 52.5#
seated dumbell curl, 4x8 45#
concentration curl, 7x8 35#
wrist curl, 3x14 35# 1x10 35#
one arm reverse pushdown, 4x14 17.5#
wrist curl, 2x25 20#
tricep extension(machine) 2x10 190# 2x14 130#
leg extension, 7x10 130#
hammer curl, 7x10 30#

Na I was just trying to get an idea of your build. You're a pretty solid guy.

I'm 6' and just over 190lb.

IW

thank you iron worker. i just think i should be stronger but i am improving.

monday- incline dumbell press
1x10 70
1x10 75
1x10 80
1x10 90
1x10 100

thursday-lats...
seated row, 4x10 135#
pull ups, bwx7 25# x 7,7,7
lat pulldown, 1x10 150# 1x8 165# 2x6 180# drop set 165x10 135x5 105x4
t-bar, 7x8 90#

friday-bicep... preacher curl, 1x10 65# 1x8 85# 2x4 115# 2x14 65# seated dumbell curl, 7x10 35#

monday-bench press...
1x10 155#
1x3 225#
1x1 255#
1x1 285#
1x4 255#
1x6 245#
1x11 225#

tuesday(am)
preacher curl, 7x10 65#
lateral raises drop sets, 40#/20# 8/8 8/8 10/8 10/6
seated dumbell curl, 4x6 40#
rope pushdown, 4x12 42.5#
concentration curl, 4x12 25#
one arm reverse pushdown, 4x12 17.5#
reverse wrist curl, 4x15 25#
leg extension, 7x10 150#
tricep extension(machine) 4x10 170#

tuesday(pm)
preacher curl, 4x10 65#
lateral raises drop sets, 45#/20# 5/10 5/12 6/12 6/12
seated dumbell curl, 7x10 35#
tricep extension(machine) 2x10 190# 1x20 130#
concentration curl, 4x10 30#

wednesday-deadlift... 1x10 225# 3x10 315#

thursday-lats...
dumbell shrug, 5x21 100#
one arm lat pulldown, 7x10 105#
t-bar drop set, 140x11 115x6 95x6
t-bar, 3x8 115#
dumbell row, 4x8 100#
lat pulldown, 1x16 120#

315lb - 3x10 DL ... I bet that was a sweaty one!

IW

it took me awhile to catch my breath after each set but i tried this before and only got seven the last set. had to get 10 all three sets.

monday-incline bench press...
1x10 155
1x6 225
1x6 225
1x8 225
1x10 185

tuesday...
seated dumbell curl, 7x12 30#
leg press, 7x12 300#
reverse wrist curl, 4x10 35#
leg extension, 1x10 170# 3x8 190# 1x14 110#

wednesday-legs&back...
leg extension, 1x8 170# 1x8 190# 3x6 210# 1x14 130#
seated calf raises, 4x12 345# 7x25 290#
barbell shrug, 1x16 245# 6x12 295#
pull ups, bwx8 25#x8,8,7 30#x7
lat pulldown, 1x6 180# 4x8 165#
t-bar, 4x6 140#
seated row, 7x12 120#

thursday-shoulders...
upright row, 7x10 65#
lateral raises drop sets, 35#/20# 10/8 12/8 10/12 10/10 10/10
bent over lateral raises, 4x12 20#

friday-legs...
leg extension, 4x8 210#
sqaut, 1x10 180# 2x8 230# 1x6 250# 1x12 180#
standing calf raises, 1x25 90# 3x30 140#
leg press, 4x10 390#

monday-incline bench press...
1x10 155#
4x10 200#