So we all know the story, muscle meets weights, they fall in love, do it all over the gym and leave sweat dripping all over the place for someone to accidentally sit in to their disgust and then suddenly weights take offense to the way muscle has taken them for granted and now it's just the same old routine... time to pull out before I end up paying DB support. Gimme some ideas on what to do in addition, the goal is to tweak my mass and make it more aesthetic. Here is my experimental routine below:
Monday (Hamstrings, Calves and Quads) - knee still hurt so no squats (how I hurt it)
4 Sets of Stiff-Leg Deadlifts of 8-10 reps
10 Sets of Standing Leg Curls of 10-12reps
4 Sets of Standing Calf Raises of 15-20reps
4 Sets of Leg Press Calf Raises of 20 reps
7 Sets of Seated Calf Raises of 15 reps
4 Sets of Extensions of 10-12 reps
4 Sets of Lunges of 10-12 reps
3 Sets of Leg Presses of 12 reps
Tuesday (Chest and Triceps)
5-6 Sets of Barbell Incline/Flat Presses of 10-12 reps
3 Sets of Hammer Strength Bench Presses of 10-12 reps
9 Sets of Pushdowns of 10-12 reps
3 Sets of Dips of 10-12 reps
3 Sets of Close-Grip Bench Presses of 10-12 reps
4 Sets of Lying Triceps Extensions of 10-12 reps
Wednesday (Rest day)
Thursday (Back and Biceps)
3 Sets of Wide-Grip Downs of 10-12 reps
3 Sets of Close Grip Pull Downs of 10-12 reps
4 Sets of T-bar Rows of 12 reps
4 Sets of Bent-Over Rows of 12 reps
7 Sets of Straight-Arm Pull Downs of 10-12 reps
3 Sets of Standing EZ-Bar Curls of 12 reps
3 Sets of Hammer Curls of 12 reps
3 Sets of Concentration Curls of 12 reps
7 Sets of Hammer Strength Preacher Curls of 8-10 reps
Friday (Shoulders and Traps)
4 Sets of Smith Machine Military Presses of 10-12 reps
4 Sets of Dumbbell Front Raises of 10-12 reps
8 Sets of Cable Shrugs of 10-12 reps
7 Sets of Dumbbell Lateral Raises of 10-12 reps
5 Sets of Rear Lateral Machine of 12 reps
Saturday (Cardio Exercises)
Sunday (Rest)
This performed on a cruise cycle mind you...
Monday (Hamstrings, Calves and Quads) - knee still hurt so no squats (how I hurt it)
4 Sets of Stiff-Leg Deadlifts of 8-10 reps
10 Sets of Standing Leg Curls of 10-12reps
4 Sets of Standing Calf Raises of 15-20reps
4 Sets of Leg Press Calf Raises of 20 reps
7 Sets of Seated Calf Raises of 15 reps
4 Sets of Extensions of 10-12 reps
4 Sets of Lunges of 10-12 reps
3 Sets of Leg Presses of 12 reps
Tuesday (Chest and Triceps)
5-6 Sets of Barbell Incline/Flat Presses of 10-12 reps
3 Sets of Hammer Strength Bench Presses of 10-12 reps
9 Sets of Pushdowns of 10-12 reps
3 Sets of Dips of 10-12 reps
3 Sets of Close-Grip Bench Presses of 10-12 reps
4 Sets of Lying Triceps Extensions of 10-12 reps
Wednesday (Rest day)
Thursday (Back and Biceps)
3 Sets of Wide-Grip Downs of 10-12 reps
3 Sets of Close Grip Pull Downs of 10-12 reps
4 Sets of T-bar Rows of 12 reps
4 Sets of Bent-Over Rows of 12 reps
7 Sets of Straight-Arm Pull Downs of 10-12 reps
3 Sets of Standing EZ-Bar Curls of 12 reps
3 Sets of Hammer Curls of 12 reps
3 Sets of Concentration Curls of 12 reps
7 Sets of Hammer Strength Preacher Curls of 8-10 reps
Friday (Shoulders and Traps)
4 Sets of Smith Machine Military Presses of 10-12 reps
4 Sets of Dumbbell Front Raises of 10-12 reps
8 Sets of Cable Shrugs of 10-12 reps
7 Sets of Dumbbell Lateral Raises of 10-12 reps
5 Sets of Rear Lateral Machine of 12 reps
Saturday (Cardio Exercises)
Sunday (Rest)
This performed on a cruise cycle mind you...
