Hey /fit/. I was wondering if there was any sort if routine I

>>42316573

This is my exact workout, so if there's anything not here that you could recommend, I'd give it a shot.

**CHEST**

+Incline bench (+flat bench)

Decline db press (incline db press)

Incline dumbbell flys (cable flyes)

Db pullover

Finish off with 5x sets of decline push ups to failure.

**BACK**

+Deadlifts (+Bent over row)

+Weighted Wide grip pull-ups (+Weighted chin ups)

Db row (wide grip cable pulldown)

One hand cable row (straight arm pulldown)

**ARMS:**

+Weighted dips

Db kickback (skullcrushers) [20] {15}

Rope pulldown (overhead db arm extension) [80]

+BB curl

Reverse grip BB curl (Hammer curls)

Concentration curls (preacher curls)

**LEGS (2X A WEEK)**

+Squats (rotate between high bar, low bar and front squats to hit your legs from all angles and ensure even development.)

Db lunges (BB lunge)

Leg extension (+leg press) [105]

Lying or seated hamstring curl (+RDL's)

Seated and standing calf raises


**SHOULDERS + CORE:**

+Overhead BB press (+seated DB OHP) [60] {30}

Upright rows (face pulls) {110}

Lateral db raise (cable lateral raise)

Front db raise (cable front raise) {50}

Bent over db lateral raise (bent over cable lateral raise)

Ab wheel

hanging leg raises

Weighted plank.

>>42316573
Do a full day of Oly lifting

File: 40395382.gif (273KB, 320x320px) Image search: [Google]

273KB, 320x320px

>>42316597
Do you have any websites or anything that I could use to start looking into that?

>>42316605
google.com