Ok after a long 4-5wk lay off from posting anything on my "new" routine.. Here ya go!! ohh the actual first week found the circular file,(like a bone head) I ripped it out and threw it away.
To give fair warning this will be rather long winded and confusing... Why because every monday I rotated the lift I started with between flat bench and Incline.
Also the gym(if you want to call it that) is 24hr and for safety reasons do not have bars only 2 smith machines. One is zero weight(0wt),
and the other normal(reg), I rekon( a little Ga. humor). I used which ever was open.. Leg press I "graduated" on my third week from nautilus(girls machine no offense ladies a guy thing)
to the plate for weight or sled type ....... That said here we go: Weeks
Monday- 2nd 3rd 4th
Bench DB 35x10,55x10,65x10,75x4-3-3.. 2nd lift-65x10,70x10 ,75x5,75x4 1st- 65x10,75x8,75x4 2nd-70x10,75x5,75x4
Incline- DB 40x10,45x10,45x10 1st lift-40x10,45x10,55x10,60x6 2nd-40x10,45x10,50x9 1st-50x10,55x10,60x7
Military- DB 35x10,40x10,40x10 35x10,40x10,45x7 35x10,40x10,45x5 40x10,45x6,45x6
Front DB raise- 15x10,20x10,25x10 15x10,20x10,25x10 15x10,20x10,25x10 20x10,25x10,30x6
thumbdown Incline Rear Delt Flies- 15x10,20x10,25x6 15x10,20x10, 25x6 15x10,20x10,25x8 20x10,25x10,30x1
Close grip bench(think 0wt smith) - 10x10, 15x10, 20x10 - 0wt:20x10,30x10,4010 0wt: 20x10,40x8,40x10 reg smith-20x10,25x8,30x4
Over head tri ext - 25x10, 30x10, 35x5 25x10,30x10,35x7 25x10,30x10,35x7 30x10,35x9,40x3,40x2
Cable machine press downs - 25x10, 27x10, 30x5 20x10,25x10,27x10,30x5 25x10,27x9,30x6 25x10,27x10,x30x8
Tuesday- had surgery on left leg 4/24. leg ext, ham curls, leg press all performed single leg at a time
Squat smith machine-0wt:30x10, 40x10, 50x10
Leg Ext nautilus machine - 20x10, 25x10, 25x10
Leg press nautilus machine -80x10,90x10,120x10
Lying Hamstring curls(surg. leg) -10x10,10x10,10x10
Tuesday routine change starting 2nd week:
Leg ext 20x10,25x10,30x6 20x10,25x10,35x10 35x10,45x10,50x10
seated ham curls: 20x10,25x10,30x10 35x10,45x10,55x10 35x10,50x10,65x9
squat: 0wt: barx10,20x10,35x8 fg which smith ft sqaut30x10,50x10,70x10 0wt: 20x10,50x10,70x10
leg press: nautilus: 120x10,140x10,160x10 reg mach: emptyx10,5x10,10x10 20x10,30x10,40x10
Thursday-
Bench - DB 35x10, 55x10, 65x10, 75x4-3-3
Incline - DB 40x10, 45x10, 45x10
Military - DB 35x10, 40x10, 40x10
Front Press Smith mach -10x10,15x10,20x10
Bent over rows - DB 45x10, 50x10, 55x10
Seated curl - DB 35x10,40x10,45x10
Cable mach curls facing away -35x10,40x10,45x10
Preacher bench spider curls- DB 20x10,25x10,30x10
Changed Thursday 2nd week into program(confused as hell yet????)
Smith bent over rows: 15x10,35x10,40x10,45x10 0wt:20x10,50,10,60x6 reg:30x10,40x10,50x8
DB bent over row: 50x10,60x10,65x10 55x10,65x10,70x8 55x10,65x10,75x8
nautilus high or lat pull downs single arm 95x10,110x10,125x10 110x10,125x10,140x7 110x10,125x10,140x10
standing DB curls 35x10,45x9,45x8 35x10,40x10,45x6 35x10,40x10,45x3,45x4
cable curls facing away from mach 20x10,25x10,32.5x6 20x10,25x10,32.5x9 25x10,30x10,35x5
preacher spider curls(love these!!!!) 20x10,25x10,30x4 20x10,25x10,30x8 20x10,25x10,30x6
Friday -
Squat smith machine-0wt:30x10, 40x10, 50x10
Leg Ext nautilus machine - 20x10, 25x10, 25x10
Leg press nautilus machine -80x10,90x10,120x10
Lying Hamstring curls(surg. leg) -10x10,10x10,10x10
Changed Friday routine 2nd week into program:
leg ext: single leg 20x10,25x10,30x10 25x10,35x10,45x10 35x10,50x10,65x10
seated ham curls: single leg 20x10,35x10,50x3 35x10,50x10,65x6 35x10,50x10,65x3?
squats: front: barx10,20x10,50x10 reg: barx10,20x10,50x10 reg: 50x10,70x10,90x10,140x6(feeling it)
leg press single leg nautilus: 130x10,140x10,160x10 reg:10x10,20,10,30 wussed out
single leg calf raise nautilus:160x10,180x10,200x10 reg leg press: 30x10,50x10,90x10 reg: 90x10,110x10,140x10
added for grip the 4th wk. plate pinch: 35lbs x 30sec, 45lbs x 30sec, 45lbs x 10sec
Lot of stuff here.... Thinking I might restructure it a little after this next week. Less lifts per day, more intense aka: heavier weights with less reps using compound movements. My food for thought this week........
