Current Gym Routine

Last Updated: 8/29/17

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

Day 1 - Pull (A)

  • Barbell Rows - 5x5 - 120 lbs.
  • Lat Pulldowns - 3x10 - 130 lbs.
  • Standing EZ-Bar Curls - 4x15 - 55 lbs.
  • Isolated Seated Rows - 3x10 - 65 lbs.
  • Upright Barbell Rows - 60 lbs.
  • Zottman Curls - 3x15 - 17.5 lbs.
  • Landmines - 3x10 - 35 lbs.

Day 2 - Push (A)

  • Bench Press (Volume) - 5x5 - 175 lbs.
  • Seated Military Dumbbell Press - 3x10 - 37.5 lbs.
  • Dumbbell Tricep Extensions - 3x10 - 70 lbs.
  • Inclined Dumbbell Press - 3x10 - 52.5 lbs.
  • Dumbbell Lateral Raises - 3x10 - 27.5 lbs.
  • Tricep Pull Overs - 3x10 - 40.5 lbs.
  • Hanging Leg Raises - 3x15

Day 3 - Legs (A)

  • Squats (Volume) - 5x5 - 225 lbs.
  • Deadlifts (Volume) - 1x5 - 305 lbs.
  • Leg Press - 3x10 - 410 lbs.
  • Leg Curls - 3x10 - 110 lbs.
  • Glute Kickbacks - 3x10 - 95 lbs.
  • Seated Calf Raises - 5x10 - 125 lbs.
  • Planks

Day 4 - Pull (B)

  • Barbell Rows - 5x5 - 115 lbs.
  • Isolated Lat Pulldowns - 3x10 - 125 lbs.
  • Dumbbell Curls - 4x15 - 20 lbs.
  • Isolated Seated Rows - 3x10 - 65 lbs.
  • Dumbbell Hammer Curls - 3x15 - 22.5 lbs.
  • Face Pulls - 5x12 - 57.5 lbs.
  • Cable Crunches - 3x15 - 80 lbs.

Day 5 - Push (B)

  • Overhead Barbell Press - 5x5 - 105 lbs.
  • Inclined Bench Press - 3x10 - 115 lbs.
  • Skullcrushers - 3x10 - 55 lbs.
  • Dumbbell Side Lateral Raises - 3x10 - 15 lbs.
  • Dumbbell Press - 3x10 - 50 lbs.
  • Tricep Push Downs - 3x10 - 55 lbs.
  • Dumbbell Side Bends - 3x10 - 50 lbs.

Day 6 - Legs (B)

  • Squats (Reps) - 3x10
  • Deadlifts (Reps) - 3x5
  • Leg Press - 3x10 - 410 lbs.
  • Leg Curls - 3x10 - 110 lbs.
  • Box Jumps - 4x30s
  • Inclined Calf Raises - 5x10