Depending on your availability, and amount of times your able or want to go to the gym sometimes we can only workout with the time we have, I personally can only lift 3 days a week, I did some searching and asked some questions, And found that the Push/Legs/Pull routine would be something that would fit right up my alley.
This routine is Credited to The BEAST himself Anabolic5150, Enjoy!
Push
- *Pec Deck 3-4 sets, 12-15 reps (I do em like this, sit with shoulders against the back pad, ass at the front of the seat. Makes it like an incline fly and really stresses the pec. Slow, steady reps, hold the contraction)
- *Incline bench (Smith for me) 3-4 sets, 8-12 reps
- *Flat dumbbell bench 3-4 sets, 10-12 reps
- *Decline barbell bench 3-4 sets, 8-10 reps (switch order of these, incline one week first, flat first the next, etc)
- *Dumbell side laterals 3-4 sets, 10-12 reps
- *Rear laterals on a Pek Deck 3-4 sets, 10-15 reps
- *Seated shoulder press 3-4 sets, 8-10 reps (pick any exercise you want for presses, even machines are ok)
- *Tricep machine dips or pressdowns 3-4 sets 10-12 reps
Legs
- *Leg extensions 3-4 sets 12-15 reps (pre-exhaust)
- *Squats 3-4 sets 8-12 reps (FreeMotion squats, Smith is ok)
- *Leg Presses 3-4 sets 10-15 reps
- *Lying leg curls 3-4 sets 8-12 reps
- *Stiff leg dumbbell deadlifts 3 sets 8-12 reps
- *Calves I do DC calves, but calves you can choose
Pull
- *Reverse grip pulldowns 3-4 sets, 10-12 reps
- *Bent over or Yates rows 3-4 sets 8-10 reps
- *Rack deads 3-4 sets 3-4 sets 12-15 reps
- *V-bar pulldowns 3-4 sets 8-12 reps
- *A curl exercise for biceps, 3 sets 8-12 reps
- *A forearm exercise 3 sets 8-12 reps
Average time in the gym is 45-60 minutes, no talking or bullshitting. If after back or chest/shoulders your biceps or triceps are super fried, skip em. They have been worked enough, trust me.
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