Current Gym Routine

Last Updated: 2/19/17

This is my current routine and the weight level I'm at.

Day 1 - Pull (A)

  • Deadlift - 1x5 - 315 lbs.
  • Lat Pulldowns - 3x10 - 140 lbs.
  • Standing EZ-Bar Curls - 4x10 - 65 lbs.
  • Isolated Seated Rows - 3x10 - 125 lbs.
  • Dumbbell Hammer Curls - 4x10 - 50 lbs.
  • Face Pulls - 5x12 - 115lbs.

Day 2 - Push (A)

  • Bench Press (Volume) - 5x5 - 190 lbs.
  • Overhead Barbell Press (Reps) - 3x10 - 85 lbs.
  • Dumbbell Tricep Extensions - 3x10 - 60 lbs.
  • Inclined Dumbbell Press - 3x10 - 55 lbs.
  • Dumbbell Lateral Raises - 3x10 - 30 lbs.
  • Tricep Pull Downs - 3x10 - 155 lbs.

Day 3 - Legs

  • Squats - 3x5 - 250 lbs.
  • Romanian Deadlifts - 3x10 - 225 lbs.
  • Leg Press - 3x10 - 470 lbs.
  • Prone Leg Curls - 3x10 - 117.5 lbs.
  • Seated Calf Raises - 5x10 - 145 lbs.
  • Walking Dumbbell Lunges - 3x10 - 25lbs.

Day 4 - Pull (B)

  • Bent Over Barbell Rows - 5x5 - 140 lbs.
  • Isolated Lat Pulldowns - 3x10 - 140 lbs.
  • Preacher Barbell Curls - 4x10 - 60 lbs.
  • Upright Rows - 3x10 - 95 lbs.
  • Dumbbell Hammer Curls - 4x10 - 50 lbs.
  • Face Pulls - 5x12 - 115lbs.

Day 5 - Push (B)

  • Overhead Barbell Press (Volume) - 5x5 - 120 lbs.
  • Bench Press (Reps) - 3x10 - 155 lbs.
  • Close-Grip Bench Press - 3x10 - 115 lbs.
  • Dumbbell Lateral Raises - 3x10 - 30 lbs.
  • Inclined Dumbbell Press - 3x10 - 55 lbs.
  • Tricep Push Downs - 3x10 - 165 lbs.

Day 6 - Legs

  • Squats - 3x5 - 250 lbs.
  • Romanian Deadlifts - 3x10 - 225 lbs.
  • Leg Press - 3x10 - 470 lbs.
  • Prone Leg Curls - 3x10 - 117.5 lbs.
  • Seated Calf Raises - 5x10 - 145 lbs.
  • Walking Dumbbell Lunges - 3x10 - 25lbs.