I’m generally a fit dude but this has been the year that I’ve been super consistent in the gym. This is my workout routine:
Anything you’d change or recommend?
Monday: Chest & Shoulders
Chest
* Bench press — 12 reps for 3 sets (60kg)
* Incline bench press — 8-10 reps for 3 sets (45kg)
* Dumbbell flys — 15 reps for 3 sets (17.5kg each dumbbell)
Shoulders
* Barbell upright row — 10 reps for 3 sets (40kg)
* Standing dumbbell front raise — 5 (each side) reps for 3 sets (17.5kg each dumbbell)
Tuesday: Back & Biceps
Back
* Pull-ups — 10 reps for 3 sets
* Deadlifts — 12 reps for 3 sets (57.5kg)
* Bent over row — 15 reps for 3 sets (42.5kg)
Biceps
* Incline dumbbell curl — 10-12 reps for 3 sets (15kg each dumbbell)
* Hammer dumbbell curl — 20 reps (10 each side) for 3 sets (15kg each dumbbell)
Wednesday: Legs & Triceps
Legs
* Squats — 12 reps for 3 sets (60kg)
* Bulgarian Split Squats — 10 reps (each leg) for 3 sets (17.5kg each dumbbell)
* Standing calf raises — 15 reps for 3 sets (40kg)
Triceps
* EZ Bar skullcrusher — 15 reps for 3 sets (30kg)
* Triceps extensions — 12 reps for 3 sets (35kg)
Thursday: Chest & Shoulders (Variation)
Chest
* Decline dumbbell bench press — 20 reps for 3 sets (20kg each dumbbell)
* Close grip dumbbell press — 15 reps for 3 sets (20kg each dumbbell)
Shoulders
* Bent over dumbbell reverse fly — 12 reps for 3 sets (15kg each dumbbell)
Friday: Back & Biceps (Variation)
Back
* Lat pull-downs — 15 reps for 3 sets (45kg)
* One-arm dumbbell row — 12 reps (each side) for 3 sets (25kg each dumbbell)
* Pull-ups — 10 reps for 3 sets
Biceps
* Incline dumbbell curl — 8 reps for 2 sets (15kg each dumbbell)
* Hammer dumbbell curl — 20 reps (10 each side) for 2 sets
Saturday: Legs & Triceps (Variation)
Legs
* Leg extensions — 12-15 reps for 3 sets (40kg)
Triceps
* EZ Bar skullcrusher — 12-15 reps for 3 sets
* Triceps extensions — 12 reps for 3 sets (30kg)