japs
Striker
This is the kind of workout I do, 4 sets 10-12 reps most of the time unless I go heavy. Any opinions or things I could add in? Legs have been added in as I have been neglecting them. I add more in that this as I go to the gym 4-5 times a lot of weeks, but I'm looking to drop to 3-4 days. It has been working but know it isn't the best of routines. Cheers
Chest & Biceps
C
Bench press
Incline Dumbbell press
Dumbbell fly's
Cable Crossovers
B
Bar curls
Standing curls (dumbbell)
EZ bar curls
Hammer curls
Shoulders and Triceps
S
Smith machine press
Lateral Raise
Dumbbell press
Reverse Fly
T
Push down (using dual assisted machine), superset this with an exercise I saw someone doing. Basically overhand and into my knees.
Overheard extension with dumbbell
Close grip press ups
Tri kick backs
Dips
Legs & Back
L
Squat
Legs press
Calf raise (dumbbell)
B
Wide grip pull down
Barbell Row
Attempt pull ups
Forgot to add, core training. I tend to do 5-10 minutes at the end of each session (press ups added in) but think I need to dedicate part of a day to do this. Any good workouts online that anyone has seen? CHeers.
Chest & Biceps
C
Bench press
Incline Dumbbell press
Dumbbell fly's
Cable Crossovers
B
Bar curls
Standing curls (dumbbell)
EZ bar curls
Hammer curls
Shoulders and Triceps
S
Smith machine press
Lateral Raise
Dumbbell press
Reverse Fly
T
Push down (using dual assisted machine), superset this with an exercise I saw someone doing. Basically overhand and into my knees.
Overheard extension with dumbbell
Close grip press ups
Tri kick backs
Dips
Legs & Back
L
Squat
Legs press
Calf raise (dumbbell)
B
Wide grip pull down
Barbell Row
Attempt pull ups
Forgot to add, core training. I tend to do 5-10 minutes at the end of each session (press ups added in) but think I need to dedicate part of a day to do this. Any good workouts online that anyone has seen? CHeers.