So dark you target specific muscle groups when you hit the gym? Wanna share your routine? :P also it's no good when you hurt yourself so make sure you don't make it worst working out.
Sure, this is what is currently. Its a 3 day split routine at the moment.
Biceps + Chest
Chest
Flat Bench (Main exercise)
Decline Bench or Decline Dumbell Press or started doing some Guillotine presses also recently. (awesome for man cleavage aka upper chest lol!)
Incline Flyes or one of above exercises.
Bicep
Barbell Curls / Preacher Curls
Incline Hammer Curls
Arnold concentration curls
All above are 4 sets of 6-10 reps. Ill alternate between pyramid and reverse pyramid.
Abs ill super set crunches, v-sits and planks to failure. About 6 sets. Ill tag these on if i dont feel tired.
Rest Day
Triceps + Back
Back
Lower
Dealifts
Cable back extensions
Upper
Bent over rows
Pull Ups or Seated Rows or Bent Arm Pull Overs.
Single Arm rows
Triceps
Narrow Grip Bench super setted with skull crushers and narrow/diamond press ups. (absolute killer, gives you huge triceps though, i still ache for like 3 days after after this mofo).
Tricep kickbacks, extensions or Pulldowns on machine.
All are 4 sets of 6-10 reps. Ill alternate between pyramid and reverse pyramid.
Rest Day
Shoulders and Legs
"legs"
Squats
Shoulders
Shoulder Press super setted with behind neck press
Arnold Press
Upright rows
Rear Delt Rows or rear delt flyes
Shoulder Shrugs super setted with calf raises with barbell.
Ill then finish off with some soft tissue work i.e my subscapularis + infraspinatus muscles in my rotator cuff. I used to have some bad shoulder problems as my deltoids were so well developed around the aforementioned and caused impingement. Alot of weight lifters get that problem lol. ;(
Rest Day
Rest Day
My shoulder and leg day is kind of a mess tbh. Mainly because i hate training my legs because they are already pretty big as it is, well apart from my calves which are ass lol.
Im kind of unorthodox when i train, i go heavy compound exercise (i make the most mass and strength gains on these as they recruit more muscle fibers and release more HGH) to start off with then isolate muscles later on in the session. I kinda like hitting stuff twice in once week and my body reacts best this way ive noticed and i make the most muscle gains that way. I go to failure also.
Ill also sometimes switch it up every few months i.e ill do back and biceps one day so i can hit them both with rows, then ill do triceps and chest then next so i can hit them both with bench etc.
On my rest days ive started to do some jogging and ill do some abs if i feel like it too like once or twice lol.
So yeah thats it lol. If you want more info like the weight lifted etc let me know.