Post 'em.
Mine
Legs Push Pull
LPPLPP Rest
Legs
Barbell Squats 4x5-7
DB Lunges 3x10-12
Stiff-Legged Deadlift 2x6-8
DB Calf Raises 5x10-12
Push
Weighted Chest Dips 3x8-10
Seated DB Shoulder Press 3x6-8
Incline DB Bench Press 3x6-8
DB Side Lateral Raise 3x10-12
Overhead DB Extension 3x10-12
Shrugs 3x10-12
Pull
Sumo Deadlift 2x5-7
Barbell Rows 3x5-7
Weighted Pull Ups 3x8-10
DB Reverse Flies 3x10-12
Barbell Bicep Curls 4x10-12
Hammer Curls 3x10-12
I'm using a home gym so don't have access to machines.
Abs: Ab wheel rollout and weighted crunches 2x a week
Here's mines:
Legs
A1 Front squat 3x5
A2 Overload squat 6-8x5
A3 Overhead split squat 15x5 both legs
B1 Deadlift 3x5
B2 Lying hyperextention 6-8x5
B3 Glute bridge 15x5
Chest and back
A1 Clavicular bench press 3x5
A2 Dips 6-8x5
A3 Flyes 15x5
B1 Chest to bar 3x5
B2 Pulley row 6-8x5
B3 Lat pull down 15x5
Arms
A1 Lying triceps extension 3x5
A2 Kickback 6-8x5
A3 Bench press small grip 15x5
B1 Barbell curl 3x5
B2 Preacher barbell 6-8x5
B3 Drag curl 15x5
Day A
Incline Dumbbell Bench Press 12/10/8/6
Flat Dumbbell Bench Press 10/8/8/6
Incline Dumbbell Flys 12/10/8
Still dont know the name youtube.com/watch?v=Opctf0dkpVw 12/10/8
Dips 3x10
Standing barbell curls 12/10/8
Scott-curls EZ-Bar 12/10/8
Seated hammer curls 10/10/10
French press 12/10/8
overhead dumbbell triceps extensions 12/10/8
Triceps Rope Pushdowns supinated 10/8/6
Day B
Leg extensions 20/15/12
Squat 10/8/6/4
Leg press 10/8/8/6
leg curls 15/12/10/8
calf raises 15/12/10
seated calf raises 15/12/10
Day C
Pull ups 15/12/10/8
Chin ups 12/10/8
Cable Rows 10/8/6
Deadlift 15/12/10/8
pendlay rows 8/8/6/6
neck lift 15/12/10/8
OHP 12/8/6/6
lateral raises 12/10/8
bent over lateral raises 12/10/8
Dips 3x10
Hyperextensions 15/12/10/8
side bends 15/12/10/
seated twists 3x40
planks 3x
hanging leg raises 3x20
crunches 15/12/10
Wouldn't do shrugs the day before your deadlift
