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Tactix · 06-03-2003, 03:44 PM

This is my current routine, try it if you want. Works for me, but everyone is different. Also remember to change routines every couple of months to shock your body and promote optimal growth...

Mon-chest/tricep. I do bench or incline w/ barbell first on a rotating basis. If I do flat bench, I will do dumbbell incline, and vice versa, if I do incline, I will do dumbbell bench after. Then I do weighted dips, end it w/ flies. Then move to tris. Extensions, kickbacks, pull downs, whatever I feel like. Mixing it up is always the best idea.

tues-Cardio- 15-20 minutes of high intensity interval training. (HIIT). I usually use a exercise bike, but it really doesnt matter. Whatever gets the heart beating.

Wed-Back/bicep. I do weighted pull ups(I can do over 40 bodyweight pull ups so I need weight hehe, most people will be OK with just bodyweight), bent-over rows with dumbbells, sometimes standing rows with barbell. Then for bicep I do preacher curls, sitting incline curls, and hammer curls. Always include hammer to make sure u work the whole bicep.

thurs- (morning cardio) shoulders/tricep. i do sitting military press with dumbbells, then either a hammer strength machine for shoulders or barbell military. Then I do lateral raises. for tricep I do the same things I do monday minus the dips.

Friday-Legs I do deadlifts. I work with about 5 reps, or 5 singles as you would say because I do the rep, then put the bar down, then make sure I have good form for each rep. After a few sets of that I move to squats. Usually box squat. Maybe some lunges or leg presses, then calves, maybe leg curls if my hammies arent tired enough from deadlifts.

Sat- (Morning cardio) Bicep--I do the same things I do on wednesday, but a little more intense because Im not tired from back.

sun-off

So in all I do 5 days of lifting, 3 days of cardio. This is a cutting routine for me, which means I am in the process of getting more defined. When I am bulking, I usually give myself a little more rest, and less cardio. (1-2 tops a week cardio)

06-03-2003, 03:44 PM	#9 (permalink)
Tactix Upright	This is my current routine, try it if you want. Works for me, but everyone is different. Also remember to change routines every couple of months to shock your body and promote optimal growth... Mon-chest/tricep. I do bench or incline w/ barbell first on a rotating basis. If I do flat bench, I will do dumbbell incline, and vice versa, if I do incline, I will do dumbbell bench after. Then I do weighted dips, end it w/ flies. Then move to tris. Extensions, kickbacks, pull downs, whatever I feel like. Mixing it up is always the best idea. tues-Cardio- 15-20 minutes of high intensity interval training. (HIIT). I usually use a exercise bike, but it really doesnt matter. Whatever gets the heart beating. Wed-Back/bicep. I do weighted pull ups(I can do over 40 bodyweight pull ups so I need weight hehe, most people will be OK with just bodyweight), bent-over rows with dumbbells, sometimes standing rows with barbell. Then for bicep I do preacher curls, sitting incline curls, and hammer curls. Always include hammer to make sure u work the whole bicep. thurs- (morning cardio) shoulders/tricep. i do sitting military press with dumbbells, then either a hammer strength machine for shoulders or barbell military. Then I do lateral raises. for tricep I do the same things I do monday minus the dips. Friday-Legs I do deadlifts. I work with about 5 reps, or 5 singles as you would say because I do the rep, then put the bar down, then make sure I have good form for each rep. After a few sets of that I move to squats. Usually box squat. Maybe some lunges or leg presses, then calves, maybe leg curls if my hammies arent tired enough from deadlifts. Sat- (Morning cardio) Bicep--I do the same things I do on wednesday, but a little more intense because Im not tired from back. sun-off So in all I do 5 days of lifting, 3 days of cardio. This is a cutting routine for me, which means I am in the process of getting more defined. When I am bulking, I usually give myself a little more rest, and less cardio. (1-2 tops a week cardio)