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My own routine which seems to be most comfortable to me.
I start every workout with a warm up followed by Abs exercises.
3 Days Split is aiming Chest / Triceps, Back / Biceps and Legs / Shoulders workout. Classic.
I try to make 1min rest in between and train not longer than 1 hour.
Sit-Up
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3x12 reps |
rest: 60s
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Machine Fly
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3x12 reps |
rest: 60s
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Leverage Incline Chest Press
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3x12 reps |
rest: 60s
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Dumbbell Incline Fly
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3x12 reps |
rest: 60s
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Weighted Tricep Dip
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3x12 reps |
rest: 60s
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Machine Dip
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3x12 reps |
rest: 60s
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Push-Up
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3x12 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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3x12 reps |
rest: 60s
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Cable Cross-Over
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3x12 reps |
rest: 60s
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Sit-Up
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3x12 reps |
rest: 60s
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Back Hyperextension
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3x12 reps |
rest: 60s
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Machine Lat Pulldown
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3x12 reps |
rest: 60s
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Machine Seated Row
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3x12 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x12 reps |
rest: 60s
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Machine Reverse T Bar Row
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3x12 reps |
rest: 60s
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Barbell Wrist Curl (Posterior)
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3x12 reps |
rest: 60s
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Preacher Curl Machine
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3x12 reps |
rest: 60s
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Dumbbell Alternating Incline Curl
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3x12 reps |
rest: 60s
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Sit-Up
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3x12 reps |
rest: 60s
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Machine Leg Extension
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3x12 reps |
rest: 60s
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Machine Leg Press
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3x12 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x12 reps |
rest: 60s
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Machine Seated Calf Raise
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3x12 reps |
rest: 60s
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Hack Squat
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3x12 reps |
rest: 60s
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Leverage Shoulder Press
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3x12 reps |
rest: 60s
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Machine Reverse Fly
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3x12 reps |
rest: 60s
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Leverage Machine Shrug
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3x12 reps |
rest: 60s
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Dumbbell Upright Row
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3x12 reps |
rest: 60s
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