Day 1 - Quad / Back
Barbell Rows Reverse Grip
:Behind Neck Pull downs
:Reverse Grip Pull downs
Roman Chair extensions
Day 2 - Chest / Biceps
Cable cross chest
Incline Cable Flyes
:EZ Bar curls
:Dumb bell hammer curls
Cable curls low
Cable curls high
Day 3 - Triceps / Shoulder / Traps
Rope Pull downs
Rope Overhead Push
V Handle Pushdown
:Dumb bell shoulder press
:Dumb bell shrug
:EZ bar rows
Dumb bell side raise (Bent elbows)
Dumb bell front raise (Hammer grip)
Day 3 Hamstrings / Calves / Forearms
I haven't decided on the exercises for this yet.
Also, I do abs during each workout but I hit them differently.
Meaning: Day 1 I might hit upper abs, day 2 lower abs, day 3 the obliques and so on.
Each of these sessions take almost exactly one hour and if something I want to use is taken, then I grab something that is as close to it as possible...
Forexample, Chest Press machine if there are no benches for bench pressing, or hack squat machine instead of leg press.
I will keep to this routine for a month and see where it takes me.
Posted via LjBeetle