I workout on Tuesday, Thursday & Saturday/Sunday (whichever day I have time to make it to the gym)
ARM/TORSO/NECK A
-Seated dumbbell shoulder press (8,8,8,5)
-Barbell curls (8,8,8,5)
-Bench press (8,8,8,5)
-Decline dumbbell press (8,8,8,5)
-Seated triceps extensions (8,8,8,5)
-Long arm crunches (3×15)
LEGS/GLUTES/BACK
-Leg press (3x10)
-Leg curls (8,8,8,5)
-Barbell lunge (8,8,8,5)
-Bent over barbell row (8,8,8,5)
-Lat pulldown (8,8,8,5)
-Standing calf raise (3×15)
ARM/TORSO/NECK B
-Dumbbell military press (8,8,8,5)
-Lateral raise (8,8,8,5)
-Hammer curls (8,8,8,5)
-Close grip bench press (8,8,8,5)
-Dumbbell flyes (8,8,8,5)
-Bicycle ab crunches (3×15)
I'm trying to gain strength & mass. Keep in mind that I also do a considerable amount of cardio. Walking, basketball, elliptical/treadmill at the gym, etc
ARM/TORSO/NECK A
-Seated dumbbell shoulder press (8,8,8,5)
-Barbell curls (8,8,8,5)
-Bench press (8,8,8,5)
-Decline dumbbell press (8,8,8,5)
-Seated triceps extensions (8,8,8,5)
-Long arm crunches (3×15)
LEGS/GLUTES/BACK
-Leg press (3x10)
-Leg curls (8,8,8,5)
-Barbell lunge (8,8,8,5)
-Bent over barbell row (8,8,8,5)
-Lat pulldown (8,8,8,5)
-Standing calf raise (3×15)
ARM/TORSO/NECK B
-Dumbbell military press (8,8,8,5)
-Lateral raise (8,8,8,5)
-Hammer curls (8,8,8,5)
-Close grip bench press (8,8,8,5)
-Dumbbell flyes (8,8,8,5)
-Bicycle ab crunches (3×15)
I'm trying to gain strength & mass. Keep in mind that I also do a considerable amount of cardio. Walking, basketball, elliptical/treadmill at the gym, etc