| My lifting routine is as follows. I'll give the weights I used to do at my apex 3 months ago. I'm a little weaker now:
Day 1: Chest
Flat bench press: 12 reps at 135, 10 reps at 185, 8 reps at 225, 4 reps at 275
Incline dumbell press: 12 reps at 70, 10 reps at 80, 8 reps at 90
Decline bench press: 12 reps at 135, 10 reps at 185, 8 reps at 225
Fly machine: 12 reps at 140, 10 reps at 160, 8 reps at 180
depending on how I feel, I'll do dumbell flys on an incline bench: 12 reps at 30, 10 reps at 35, 8 reps at 40
Day 2: Back and shoulders
Dumbell rows: 12 reps at 85, 10 reps at 95, 8 reps at 105
Lat pulldowns: 12 reps at 140, 10 reps at 160, 8 reps at 180
Seated cable rows: 12 reps at 150, 10 reps at 170, 8 reps at 190
Dumbell shoulder presses: 12 reps at 60, 10 reps at 70, 8 reps at 80
Dumbell front raises: 12 reps at 30, 10 reps at 35, 8 reps at 40
Dumbell lateral raises: same as front raises
Day 3: Arms
Barbell curls: 12 reps at 65, 10 reps at 85, 8 reps at 105
Preacher curls: 12 reps at 40 plus bar, 10 reps at 60 plus bar, 8 reps at 80 plus bar
Hammer curls: 12 reps at 40, 10 reps at 45, 8 reps at 50
Tricep pushdowns: 12 at 70, 10 at 80, 8 at 90
Tricep extensions: same as pushdowns
One-armed extensions, palms up: 12 at 50, 10 at 60, 8 at 70
Day 4: Rest
Repeat
I dont get info from anywhere...this is just the routine that I got on from years of fooling around and figuring out what works for me |