mon:legs,abs
squat 200lb 10 3 sets of 10
leg extension 160lb 6 sets of 12
situps as many as possible
v situps as many as possible
tues:arms, lower back
deadlift:200lb 3 sets of 12
bb curl 85lb 4 sets of 12
db curl 45lb 3 sets of 8
hammer curl 3 sets of 8
wed:off
thurs:chest,triceps,shoulders
flat bench: 145lb 6 sets of 10
incline bench 120lb 4 sets of 10
seated military 85 lb 3 sets of 10
shoulder shrugs 120lb as many as possible
laterial raise 20lb 3 sets of 12
dips as many as possible
fri:arms, lower back
deadlift:200lb 3 sets of 12
bb curl 85lb 4 sets of 12
db curl 45lb 3 sets of 8
hammer curl 3 sets of 8
sat:off
sun:chest,triceps,shoulders
flat bench: 145lb 6 sets of 10
incline bench 120lb 4 sets of 10
seated military 85 lb 3 sets of 10
shoulder shrugs 120lb as many as possible
laterial raise 20lb 3 sets of 12
dips as many as possible
i work out at home so all i have is a bench with leg extension and two adjustible dum bells. so i can't do alot of stuff.
i get plenty of rest ,and i like to work my muscles twice a week.
i've been working out six months and have never missed a workout thats how dedicated i am.
i want to be able to bench 200lb by end of summer
my routine
but i think it might be to much in a week
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