MONDAY-
Bicep Curl, Dumbbell-15 lbs., 10 reps, 3 sets
Hammer Curl, Dumbbell-15 lbs., 10 reps, 3 sets
French Press, Dumbbell-15 lbs., 10 reps, 3 sets
Triceps Rear Extension-15 lbs., 10 reps, 3 sets
Cable Pulldowns-200 lbs. resistance, 10 reps, 3 sets
Lateral Raise, Dumbbell-15 lbs., 10 reps, 2 sets
Front Raise, Dumbbell- 15 lbs., 10 reps, 2 sets
Military Press, Barbell-75 lbs., 10 reps, 3 sets
Pronate-10 lbs., 10 reps, 3 sets
Supinate-10 lbs., 10 reps, 3 sets
Roller- 5 lbs., 3 sets
TUESDAY-
(40 lb. vest
Lunges- Forward/Backward/Side, 25 reps (both feet)
Jumps- 10 reps, 3 sets
Steps- 25 reps (both feet), 3 sets
Electric Chair- 60/45/30 seconds
Plank- 60/45/30 seconds
Calf Raises- 25 reps, 3 sets)
Thigh Blaster- 250 lbs. resistance, 15 reps, 3 sets
Leg Curls- 35 lbs., 10 reps, 3 sets
Rainbow Press- 25 lb. weight, 10 reps to each side, 3 sets
WEDNESDAY-
Fly Cable-
Normal/Incline/Decline-250 lbs. resistance., 10 reps each direction, 2 sets
Press Cable-
Normal/Incline/Decline-250 lbs. resistance., 10 reps each direction, 2 sets
Bench Press- 90 lbs., 10 reps, 3 sets
(40 lb. vest
Pushups- 25 reps, 4 sets
Situps- 25 reps, 4 sets)
Pendulum- 10 reps each side, 3 sets
Pilates- 5 second count, 3 sets
Side Crunch- 10 reps each side, 3 sets
Leg Raise- 10 reps, 3 sets
Hanging Leg Raise- 10 forward, 10 to each side
THURSDAY-
(40 lb. vest
Lunges- Forward/Backward/Side, 20 reps (both feet), 3 sets
Jumps- 10 reps, 3 sets
Steps- 25 reps (both feet), 3 sets
Electric Chair- 60/45/30 seconds
Plank- 60/45/30 seconds
Calf Raises- 25 reps, 3 sets)
Thigh Blaster- 250 lbs. resistance, 15 reps, 3 sets
Leg Curls- 35 lbs., 10 reps, 3 sets
Rainbow Press- 25 lb. weight, 10 reps to each side, 3 sets
FRIDAY-
Deadlift- 105 lbs., 10 reps, 2 sets
Deadleg-105 lbs., 15 reps
Bent Row- 75 lbs., 10 reps, 3 sets
Shrug-75 lbs., 20 reps, 3 sets
Standing Row- 50 lbs., 10 reps, 3 sets
Good Morning- 50 lbs., 10 reps, 3 sets
One Arm Row- 40 lbs., 10 reps, 3 sets
Lying Deltoid Raises- 10 lbs., 10 reps, 3 sets
Pullups w/ 40 lb. vest- 10 reps, 2 sets normal grip, 1 set reversed grip
Seated Shoulder External Rotation- 150 lbs. resistance, 10 reps, 2 sets
Seated Shoulder Internal Rotation- 150 lbs. resistance, 10 reps, 2 sets
Lateral Crossfire- 200 lbs. resistance, 15 reps, 2 sets
MONDAY-
Bicep Curl, Barbell-75 lbs., to failure, 2 sets
Reverse Curl, Barbell-40 lbs., to failure, 2 sets
Hammer Curl, Dumbbell-25 lbs., to failure, 2 sets
Skullcrusher, Barbell-75 lbs., to failure, 2 sets
Triceps Over, Dumbbell-25 lbs., to failure, 2 sets
Lateral Raise, Dumbbell-25 lbs., to failure, 2 sets
Military Press, Barbell-105 lbs., to failure, 2 sets
Pronate-15 lbs., to failure
Supinate-15 lbs., to failure
Roller- 10 lbs., once
TUESDAY-
Squats-120 lbs., to failure, 2 sets
Lunges-120 lbs., to failure, 2 sets
Leg Curls-45 lbs., to failure, 2 sets
Thigh Blaster-250 lbs. resistance, to failure, 2 sets
Calf Raises w/ 40 lb. vest- to failure, 3 sets
WEDNESDAY-
Fly, Dumbbell- 30 lbs., to failure, 2 sets
Bench Press, Barbell- 125 lbs., to failure, 2 sets
(40 lb. vest
Pushups- 25 reps, 4 sets
Situps- 25 reps, 4 sets)
Pendulum- 10 reps each side, 3 sets
Pilates- 5 second count, 3 sets
Side Crunch- 10 reps each side, 3 sets
Leg Raise- 10 reps, 3 sets
Hanging Leg Raise- 10 forward, 10 to each side
THURSDAY-
Squats-120 lbs., to failure, 2 sets
Lunges-120 lbs., to failure, 2 sets
Leg Curls-45 lbs., to failure, 2 sets
Thigh Blaster-250 lbs. resistance, to failure, 2 sets
Calf Raises w/ 40 lb. vest- to failure, 3 sets
FRIDAY-
Deadlift- 125 lbs., to failure, 2 sets
Deadleg- 125 lbs., to failure
Shrug- 105 lbs., to failure, 2 sets
Bent Row- 105 lbs., to failure, 2 sets
Standing Row- 75 lbs., to failure, 2 sets
Pullups w/ 40 lb. vest- to failure with both grips
Seated Row- 250 lbs. resistance, to failure, 2 sets
Seated Shoulder External Rotation- 150 lbs. resistance, to failure, 2 sets
Seated Shoulder Internal Rotation- 150 lbs. resistance, to failure, 2 sets
Lateral Crossfire- 200 lbs. resistance, to failure, 2 sets
Focus
Mon - Arms, Shoulders
Tues - Legs, Core
Wed - Chest, Abs
Thurs - Legs, Core
Fri - Back
Sat - Cardio
Sun - Rest
2 week routine, week 1 the idea is going a little light on weight but doing a lot of work relying on endurance and will power, week 2 the idea is gaining muscle, short workouts, heavy weights, blowing muscles up. Sorry if I made up some of the names of the exercises. I promise they're real, I just can't remember some of the names so I make up ones that I will remember. I've been through a similar routine before and did well so I'm starting it up before beach weather hits. I'm about 165 now, when I fell off 4 months ago I was at 178 so I'd like to get back to that level and probably beyond. I doubt I could really fit 190 lbs. onto my frame but I'd like to break 180 and not plateau just before it. At any weight I miss looking pumped and since I'm deflating it's time to get back on the horse!!!!
Bicep Curl, Dumbbell-15 lbs., 10 reps, 3 sets
Hammer Curl, Dumbbell-15 lbs., 10 reps, 3 sets
French Press, Dumbbell-15 lbs., 10 reps, 3 sets
Triceps Rear Extension-15 lbs., 10 reps, 3 sets
Cable Pulldowns-200 lbs. resistance, 10 reps, 3 sets
Lateral Raise, Dumbbell-15 lbs., 10 reps, 2 sets
Front Raise, Dumbbell- 15 lbs., 10 reps, 2 sets
Military Press, Barbell-75 lbs., 10 reps, 3 sets
Pronate-10 lbs., 10 reps, 3 sets
Supinate-10 lbs., 10 reps, 3 sets
Roller- 5 lbs., 3 sets
TUESDAY-
(40 lb. vest
Lunges- Forward/Backward/Side, 25 reps (both feet)
Jumps- 10 reps, 3 sets
Steps- 25 reps (both feet), 3 sets
Electric Chair- 60/45/30 seconds
Plank- 60/45/30 seconds
Calf Raises- 25 reps, 3 sets)
Thigh Blaster- 250 lbs. resistance, 15 reps, 3 sets
Leg Curls- 35 lbs., 10 reps, 3 sets
Rainbow Press- 25 lb. weight, 10 reps to each side, 3 sets
WEDNESDAY-
Fly Cable-
Normal/Incline/Decline-250 lbs. resistance., 10 reps each direction, 2 sets
Press Cable-
Normal/Incline/Decline-250 lbs. resistance., 10 reps each direction, 2 sets
Bench Press- 90 lbs., 10 reps, 3 sets
(40 lb. vest
Pushups- 25 reps, 4 sets
Situps- 25 reps, 4 sets)
Pendulum- 10 reps each side, 3 sets
Pilates- 5 second count, 3 sets
Side Crunch- 10 reps each side, 3 sets
Leg Raise- 10 reps, 3 sets
Hanging Leg Raise- 10 forward, 10 to each side
THURSDAY-
(40 lb. vest
Lunges- Forward/Backward/Side, 20 reps (both feet), 3 sets
Jumps- 10 reps, 3 sets
Steps- 25 reps (both feet), 3 sets
Electric Chair- 60/45/30 seconds
Plank- 60/45/30 seconds
Calf Raises- 25 reps, 3 sets)
Thigh Blaster- 250 lbs. resistance, 15 reps, 3 sets
Leg Curls- 35 lbs., 10 reps, 3 sets
Rainbow Press- 25 lb. weight, 10 reps to each side, 3 sets
FRIDAY-
Deadlift- 105 lbs., 10 reps, 2 sets
Deadleg-105 lbs., 15 reps
Bent Row- 75 lbs., 10 reps, 3 sets
Shrug-75 lbs., 20 reps, 3 sets
Standing Row- 50 lbs., 10 reps, 3 sets
Good Morning- 50 lbs., 10 reps, 3 sets
One Arm Row- 40 lbs., 10 reps, 3 sets
Lying Deltoid Raises- 10 lbs., 10 reps, 3 sets
Pullups w/ 40 lb. vest- 10 reps, 2 sets normal grip, 1 set reversed grip
Seated Shoulder External Rotation- 150 lbs. resistance, 10 reps, 2 sets
Seated Shoulder Internal Rotation- 150 lbs. resistance, 10 reps, 2 sets
Lateral Crossfire- 200 lbs. resistance, 15 reps, 2 sets
MONDAY-
Bicep Curl, Barbell-75 lbs., to failure, 2 sets
Reverse Curl, Barbell-40 lbs., to failure, 2 sets
Hammer Curl, Dumbbell-25 lbs., to failure, 2 sets
Skullcrusher, Barbell-75 lbs., to failure, 2 sets
Triceps Over, Dumbbell-25 lbs., to failure, 2 sets
Lateral Raise, Dumbbell-25 lbs., to failure, 2 sets
Military Press, Barbell-105 lbs., to failure, 2 sets
Pronate-15 lbs., to failure
Supinate-15 lbs., to failure
Roller- 10 lbs., once
TUESDAY-
Squats-120 lbs., to failure, 2 sets
Lunges-120 lbs., to failure, 2 sets
Leg Curls-45 lbs., to failure, 2 sets
Thigh Blaster-250 lbs. resistance, to failure, 2 sets
Calf Raises w/ 40 lb. vest- to failure, 3 sets
WEDNESDAY-
Fly, Dumbbell- 30 lbs., to failure, 2 sets
Bench Press, Barbell- 125 lbs., to failure, 2 sets
(40 lb. vest
Pushups- 25 reps, 4 sets
Situps- 25 reps, 4 sets)
Pendulum- 10 reps each side, 3 sets
Pilates- 5 second count, 3 sets
Side Crunch- 10 reps each side, 3 sets
Leg Raise- 10 reps, 3 sets
Hanging Leg Raise- 10 forward, 10 to each side
THURSDAY-
Squats-120 lbs., to failure, 2 sets
Lunges-120 lbs., to failure, 2 sets
Leg Curls-45 lbs., to failure, 2 sets
Thigh Blaster-250 lbs. resistance, to failure, 2 sets
Calf Raises w/ 40 lb. vest- to failure, 3 sets
FRIDAY-
Deadlift- 125 lbs., to failure, 2 sets
Deadleg- 125 lbs., to failure
Shrug- 105 lbs., to failure, 2 sets
Bent Row- 105 lbs., to failure, 2 sets
Standing Row- 75 lbs., to failure, 2 sets
Pullups w/ 40 lb. vest- to failure with both grips
Seated Row- 250 lbs. resistance, to failure, 2 sets
Seated Shoulder External Rotation- 150 lbs. resistance, to failure, 2 sets
Seated Shoulder Internal Rotation- 150 lbs. resistance, to failure, 2 sets
Lateral Crossfire- 200 lbs. resistance, to failure, 2 sets
Focus
Mon - Arms, Shoulders
Tues - Legs, Core
Wed - Chest, Abs
Thurs - Legs, Core
Fri - Back
Sat - Cardio
Sun - Rest
2 week routine, week 1 the idea is going a little light on weight but doing a lot of work relying on endurance and will power, week 2 the idea is gaining muscle, short workouts, heavy weights, blowing muscles up. Sorry if I made up some of the names of the exercises. I promise they're real, I just can't remember some of the names so I make up ones that I will remember. I've been through a similar routine before and did well so I'm starting it up before beach weather hits. I'm about 165 now, when I fell off 4 months ago I was at 178 so I'd like to get back to that level and probably beyond. I doubt I could really fit 190 lbs. onto my frame but I'd like to break 180 and not plateau just before it. At any weight I miss looking pumped and since I'm deflating it's time to get back on the horse!!!!