Leg Press 4x12x360
Squat Rack 5x5x65 (I was doing heavier but I wasn’t doing ass to grass and now I am so I am back at the lower weight for now. I am about to up it to 75lbs)
Seated or Standing Calf Raise 4x30x108 (it’s with the 18 pound bar)
Bulgarian Split Squats 4x8 on each leg
Body Weight Lunges 4x16
Cable Kick Back (donkey kick) 4x8x55
Bench Press 4x8x65
Side Lateral Raises 4x10x10
Arnold Dumbbell Press 4x8x25
Bicep Curls with bar 4x8x38 (18 pound bar)
Bicep Curls with dumbbells 4x8x20
Concentration Curls 4x8x20
Cable Bicep 4x8x60
Tricep Kickbacks 4x8x20
Overhead Tricep Skull Crusher 4x8x35
Deadlift 4x8x110
Those are the exercises I do most frequently, but I do mix it up and throw other things in now and then. Any suggestions?
Lots of bicep work! You need some rowing/upper back work. Perhaps sub out some of the bicep for row variation, rear delt, lat, pec, trap to keep balanced.
Noooo. I do one day legs, one chest/triceps/shoulders and one back/biceps. So lifting heavy thre days. Two days I do a cardio/HIIT type class at the gym that uses weights - in that class it is ligher weights more reps. I rest two days.
I would definitely add some upper pulling moves. Just for shoulder health as well. Especially nowadays where we are very rounded in the upper back using computers, hunching over to look at our phones, hunching over while driving, etc.
Not to mention looking sexier from behind and getting more of an hour glass shape
Heres my suggestion on how I would do it if i was training you… mind you this is just my suggestion
based on my experience and staying close too what your currently doing. For now just mentioning your leg day
Well, I am all for more of an hour glass shape - I am Sponge Bob Square Pants from the ribcage down. haha
What are some good shoulder exercises that will make the most impact. I see conflicting suggestions everywhere. I do shoulders/chest/triceps on the same day and usually do three exercises for each part. Is there a better way?
Okay - I do always do the squat rack first thing, then I usually do the calf raises, split squats, leg press, cable kick backs and walking lunges - in that order. So, you are saying don’t do the split squats and lunges on the same day? What hamstring exercise could I do? My gym does not have the prone leg extension machine or I would be doing that.
like i said its just my suggestion … but yes doing walking lunges and split squats in the same session is not needed .since they are a similar movement. Plus you are already hitting those muscle groups with the squats and leg press. So no equipment at your facility that works hamstring?
I would start with a couple of basics. Not sure what you would want to develop and if you have a type of dominant back muscle that takes over. My stupid traps always want to take over, not to mention they give me tension headaches. So some lat pull downs and rows would be great. Find a video on training for DB rows where you activate the correct muscles. There a number of row variations you can try. Or if you can do chin/pull ups that would be brilliant. Or rear delt flys, not many have nicely developed rear delts (me being one of them).
