| This is my routine...some people consider it a little weird, but it works for me. Every exercise I do, i do three sets (except bench-pressing, where i do a fourth "Max" set), with 12, 10, and 8 reps, increasing weight each time. When i can do 10 on my third set, i move up in weight next time i work out. For any exercises where you can pinned underneath a weight (like bench-pressing) you should use dumbells.
If you havent been lifting long, start out very light, and make sure your form is good. When i first started i pushed too hard and hurt myself doing shoulder presses, and my shoulder still hurts from time-to-time
Day 1: Chest
Exercise 1: Bench press
Exercise 2: Incline Bench
Exercise 3: Decline bench
Exercise 4: Fly machine
Day 2: Back and Shoulders
Back Exercise 1: Lat pulldowns
Back Exercise 2: T-Bar rows
Back Exercise 3: Seated cable rows
Shoulders Exercise 1. Shouler presses
Shoulders Exercise 2. Dumbell front raises
Shoulders Exercise 3. Dumbell side raises
Day 3: Biceps and Triceps
Biceps Exercise 1: Flat bar curls
Biceps Exercise 2: Preacher curls
Biceps Exercise 3: Alternating Dumbell curls
Triceps Exercise 1: Triceps pushdown
Triceps Exercise 2: Triceps extension machine
Triceps Exercise 3: Single-arm triceps pull-down
If you dont know what a certain exercise is, just let me know. For most body parts, you can switch in different exercises, as long as you do three of them. Its good to have a set routine that you do every time though |