Akhockeyguy
Registered User
- May 6, 2013
- 24
- 0
I've been sticking to this workout routine that I came up with for about 3-4 weeks. I am beat after every upper body workout days. On leg days I don't get tired, but pretty sore about an hour later. I think I am doing too much on upper body days because I can barely get through them. Here's what I'm doing right now. All are in the same order that I go through it.
Mondays are chest, triceps and shoulders
DB bench press
DB Skullcrushers
DB incline/decline bench press (alternate every week)
Triceps push downs
Bench press
Triceps extensions
Lateral raise
Incline/decline bench press (alternate every week)
Shoulder press
Burnouts on wide chest machine.
Tuesdays are leg days. I think I'm good here, but I'll post anyways
10 minute warmup
Leg extensions
Leg curls
Hip abductor
Hip adductors
Sitting calf raises
Squats
Deadlifts
Power cleans
Lunges
Flutter kicks
Lying leg raise and hold (burnouts with clutter kicks)
Wednesdays: back and biceps; sprint work
10 minute warmup
DB bicep curls
One arm DB rows
Wide grip lat pull downs
Preacher curls
Close grip lat pull downs
Hammer curls
Burnout on high row machine
Sprint work On agility ladder (15 ft). Go through and do little acelleration 5-8 step sprint when I get through the ladder. I go through 5 times (there-back-there-back-there) 3 times each excersise.
Sprints 1 foot in each
Lateral sprints
Sprint hops both feet
Lateral sprint hops
Skier hops
1 foot skier hops
Thursdays: leg day again(same exact workout as Tuesdays)
Fridays: upper body
DB Bench press
DB bicep curls
DB One arm rows
Bench press
Triceps push downs
Preacher curls
Seated rows
Lateral rows
Wide chest machine
Triceps extensions
Close grip pull downs
Push-ups til failure
Saturday: sprint ladder only, same as on Wednesday.
And I throw in 2 core excersises at the end of every workout.
So that's what I have right now. If it seems like I'm doing too much please let me know. I thought it was odd that I had two completely different feelings after legs and upper body workout days. Oh, and all excersises are 3 sets of 8. Thanks for any feedback!
Mondays are chest, triceps and shoulders
DB bench press
DB Skullcrushers
DB incline/decline bench press (alternate every week)
Triceps push downs
Bench press
Triceps extensions
Lateral raise
Incline/decline bench press (alternate every week)
Shoulder press
Burnouts on wide chest machine.
Tuesdays are leg days. I think I'm good here, but I'll post anyways
10 minute warmup
Leg extensions
Leg curls
Hip abductor
Hip adductors
Sitting calf raises
Squats
Deadlifts
Power cleans
Lunges
Flutter kicks
Lying leg raise and hold (burnouts with clutter kicks)
Wednesdays: back and biceps; sprint work
10 minute warmup
DB bicep curls
One arm DB rows
Wide grip lat pull downs
Preacher curls
Close grip lat pull downs
Hammer curls
Burnout on high row machine
Sprint work On agility ladder (15 ft). Go through and do little acelleration 5-8 step sprint when I get through the ladder. I go through 5 times (there-back-there-back-there) 3 times each excersise.
Sprints 1 foot in each
Lateral sprints
Sprint hops both feet
Lateral sprint hops
Skier hops
1 foot skier hops
Thursdays: leg day again(same exact workout as Tuesdays)
Fridays: upper body
DB Bench press
DB bicep curls
DB One arm rows
Bench press
Triceps push downs
Preacher curls
Seated rows
Lateral rows
Wide chest machine
Triceps extensions
Close grip pull downs
Push-ups til failure
Saturday: sprint ladder only, same as on Wednesday.
And I throw in 2 core excersises at the end of every workout.
So that's what I have right now. If it seems like I'm doing too much please let me know. I thought it was odd that I had two completely different feelings after legs and upper body workout days. Oh, and all excersises are 3 sets of 8. Thanks for any feedback!