So after a few days of browsing this forum and doing some research i decided to drum up a new routine, much different to my old one. I must say my attitude has definitely changed after looking around a bit i.e. the importance of squatting/deadlifts (i previosuly thought squatting was an archaic exercise invented before the days of leg machines lol) anyway heres the new routine.

So my goals are for the time being: lose some BF% for the next few weeks or so then start bulking again. Im also currently working labouring on construction sites (lots of lifting/wheel barrowing crap like bricks, concrete scaffolding etc) 5 days a week quite cardio intensive
Its based on going to the gym 2 – 3 times a week with maybe cardio (jogging 20 mins) on the off days tell us what you think!!
Maybe too many exercises i dunno.

Day 1: Horizontal movements 3 sets to fail, 6-10 reps
Bench Db or BB
Incline bench Db
DB flyes, 15 reps
Cable cross overs
Db rows
Incline row
Seated Cable row
Abs

Day 2: Vertical Movements 3 sets to fail, 6-10 reps
Db shoulder press
Upright barbell row machine thing
Lateral raises (cable or Db)
Front raises (cable or Db)
Wide grip pull ups (or Lat pulldowns)
Abs

Day 3: Legs/Arms, 6-10 reps
Squats
Leg Press
Deadlifts
Dips
Close grip chinups
dB curls
Tricep rope pulldowns

Filed under: Fitness

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