I am wanting to redesign my workout as my previous one is boring me. I have no access to free weights, since it is a PF. Sorry, my town is not cool like yours. I am still battling the depression and not good enough feelings. Any help will be greatly appreciated.

It will be a 4 day with Wednesday off type regiment.

Lat Pull-down 4x8 working to 4x12
Seated Rows 4x8 to 4x12
Romanian Deadlift (kettle bell) 4x8-12
Dumbbell shrugs 4x8
Lawnmowers 4x8-12
Torso Rotation 4x12
Crunches 4x15
Paloff 4x8

Day 2
Machine Leg Curls
Leg Press 4x8-12
Leg Extensions 4x8-12
TRX Squats 4x12
Lunges Kettle Bell 4x8
Calf Raises 4x12
Crunches
Paloff

Day 3
Dumbbell Inclines 4x8-12
Hammer Curls 4x8
Chest Press 4x18-12
Reverse Curls 4x8
Pec Deck 4x8-12
Preacher Curl machine 4x8
Crunches
Paloff

Day 4
Shoulder Press
Deck Push using assisted dip machine
Lateral Raises
Rope Extension
Deltoid Fly
V Grip Press
Steering Wheel
Arnold Presses
Crunches
Paloff

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Posted by GeorgeTheGreek

Sparta, Greece

Member since Mar 2008

69351 posts

Posted on 10/19/20 at 2:23 pm to sms151t

1. If you stick with your routine as listed do your bigger muscle groups first. Wear out the big movers, otherwise they take over when you do exercises for your smaller muscle groups.

2. If it were me .... i'd mix in more full body ... so my routine would look more like:

Monday
Bench Press
Single Leg Work (Rear Foot Elevated Split Squats or Lunges)
Chin-Ups
Biceps (Heavy, think 5x5)
Triceps (Also heavy)

Tuesday
Incline Bench
Back Squat (Smith Machine for you)
Bent Over Row
Shoulder (presses .. Arnold presses, standing BB, standing DB, you could add shrugs too)

OFF Wednesday - do sprints

Thursday
Hex Bar Deadlift
Chest Flys (or Decline Bench whatever you want)
Pullups
Biceps (light, high reps)
Triceps (light, high reps)

Friday
Machine Chest Press
Neutral Grip Chins (or Negatives, or hold, or slow tempo up and down)
Back Squat again or Front Squat (if you went heavy on Monday then go lighter weights higher reps ... or vice versa)
Shoulders (complexes like Big 45s ... 15 front, 15 side, 15 bent over .. also could add in face pulls with cable, band or DB)
10 mins of hard conditioning to end the week right .... do whatever sucks but feels good when you're done. Get that feeling of accomplishment to end the week and send you to the next.

I'm a big believer in hitting every body part, every day but in varying intensity and volumes for maximum gain. No reason to do DB Shrugs on Monday and not do it again until the following Monday.

Also, do a lot more compound lifts ... besides, they're a hell of a lot more fun than curls. Plus, doing the same body part for an hour is also mundane and boring - but that's just me. I know there are some guys on here that lift like that and enjoy it.

Good luck. Main thing is consistency.

This post was edited on 10/19/20 at 2:27 pm

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Posted by sms151t

Polos, Porsches, Ponies..PROBATION

Member since Aug 2009

140891 posts

Posted on 10/19/20 at 3:13 pm to GeorgeTheGreek

Thank you. I will see what I can do to incorporate.

I do have a funnny story (to me at least) OG dude at PF was like why you doing those fist thrust everyday? I was trying to figure out what he was talking about. I figured it was Paloff, I had to describe how it is a core excercise. He just looked at me as if he saw a ghost. I really melted his mind when he asked me why do I do reverse Curls. I was like the muscle under the bicep helps prop the bicep, so you want to make it strong. He was like the Tricep, I was like umm no brachialis. He walked away muttering I was fricking clueless.

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