Any suggestions are appreciated
Currently starting a new self made routine any suggestions are appreciated (* for favorite exercises)
1A
Barbell bench press**
One arm row
Cheater curls*
Reverse cable fly
Lying leg curl
Hyperextension
1B
Deadlift**
Crunch
Dumbbell fly
Dumbbell lateral raise
Lying incline waiter curl*
Dips*
1C
Barbell shoulder press
Bicycle crunches*
Dumbbell pullover*******
Hammer curls
Chest Dips*
Dumbbell lunge
1D
Squat
Tricep pushdown
Cable crossover*
Face pulls*
Chin ups
Leg raises**
2A
Dumbbell incline press*
Seated row
Dumbbell curl
Dumbbell chest fly
Cable lateral raise
Gymnast tuck*
2B
Deadlift**
Crunch
Front raise
Decline bicep curl
Push up *
Bench dips*
2C
Barbell shrug
Lat pulldown*
Bicycle crunches*
Cable curls
Chest press (machine)
Skull crushers
2D
Bent over row
Leg raises**
Incline bicep curls
Chest dips*
Dumbbell lunge
Arnold press
P.S I'm not looking for size and want to stay lean
Also I prefer full body routines and love core exercises (that's why I have 1 everyday)
Mon,Tues,Rest,Thur,Fri,Rest,Rest
45min-1hour
Been lifting for a couple years but just now starting to take it seriously
(25 male 6'4" 180lbs 14-18% body fat)
Aim for 8-12 reps 3-4 sets depending on exercise
Bench 4-5 reps
Deadlift 5-6 reps
Squat 5-6 reps
Currently starting a new self made routine any suggestions are appreciated (* for favorite exercises)
1A
Barbell bench press**
One arm row
Cheater curls*
Reverse cable fly
Lying leg curl
Hyperextension
1B
Deadlift**
Crunch
Dumbbell fly
Dumbbell lateral raise
Lying incline waiter curl*
Dips*
1C
Barbell shoulder press
Bicycle crunches*
Dumbbell pullover*******
Hammer curls
Chest Dips*
Dumbbell lunge
1D
Squat
Tricep pushdown
Cable crossover*
Face pulls*
Chin ups
Leg raises**
2A
Dumbbell incline press*
Seated row
Dumbbell curl
Dumbbell chest fly
Cable lateral raise
Gymnast tuck*
2B
Deadlift**
Crunch
Front raise
Decline bicep curl
Push up *
Bench dips*
2C
Barbell shrug
Lat pulldown*
Bicycle crunches*
Cable curls
Chest press (machine)
Skull crushers
2D
Bent over row
Leg raises**
Incline bicep curls
Chest dips*
Dumbbell lunge
Arnold press
P.S I'm not looking for size and want to stay lean
Also I prefer full body routines and love core exercises (that's why I have 1 everyday)
Mon,Tues,Rest,Thur,Fri,Rest,Rest
45min-1hour
Been lifting for a couple years but just now starting to take it seriously
(25 male 6'4" 180lbs 14-18% body fat)
Aim for 8-12 reps 3-4 sets depending on exercise
Bench 4-5 reps
Deadlift 5-6 reps
Squat 5-6 reps