Here's the workout I've been doing for about 4 months. Please give me some advice if I'm missing any muscle group or anything else you see. I've been doing high reps on my forearms because I've been having some wrist problems and thats what my Doc reccomended. BTW, I'm 19 years old/150lbs.
Monday - Legs/Calves/Forearms
Squats (3 sets of 4-8 reps)
Leg Extensions (3 sets of 4-8 reps)
Leg Curls (3 sets of 4-8 reps)
Standing Calf Raise (3 sets of 10-14 reps)
Sitting Calf Raise (3 sets of 10-14 reps)
Pulley Pulley Wrist Curls (3 sets of 20-30 reps)
Reverse Pulley Wrist Curls (3 sets of 20-30 reps)
Tuesday - Tricep/Abs
Rope Pressdown (3 sets of 4-8 reps)
Tricep Ext. (3 sets of 4-8 reps)
V-Bar Pressdown (3 sets of 4-8 reps)
Super Crunches (3 sets of 10-14 reps)
Crunchies (3 sets 25-100 reps)
Oblique Crunches (3 sets 20-50 reps)
Wednesday - Back/Traps
DB Lat Rows (3 sets of 4-8 reps)
Closed Grip Pull Lat Pull Downs (3 sets of 4-8 reps)
Seated Pulley Row (3 sets of 4-8 reps)
Shrugs (3 sets of 6-10 reps)
Upright Rows (3 sets of 4-8 reps)
Thursday - Chest/Shoulders/Forearms
Incline DB Bench Press (3 sets of 4-8 reps)
Bench Press (3 sets of 4-8 reps)
DB Bench Press (3 sets of 4-8 reps)
DB Shoulder Press (3 sets of 4-8 reps)
DB Side Raises (3 sets of 4-8 reps)
DB Front Lifts (3 sets of 4-8 reps)
Pulley Pulley Wrist Curls (3 sets of 20-30 reps)
Reverse Pulley Wrist Curls (3 sets of 20-30 reps)
Friday - Biceps/Abs
Preacher Curls (3 sets of 4-8 reps)
DB Curls (3 sets of 4-8 reps)
Curl Bar Curls (3 sets of 4-8 reps)
Super Crunches (3 sets of 10-14 reps)
Crunchies (3 sets 25-100 reps)
Oblique Crunches (3 sets 20-50 reps)
Linear Mode
