I change my routine from time to time. I'm going back to this Yates inspired routine. What do you think? It gives me more time for my running. All sets are work sets outside of warm ups. Sets are done to exhaustion.
Monday: CHEST AND BICEP
Flat bar bench 1 set of 8 reps
Incline bar bench 1x 8
dumbbell incline 1x 8
Flat fly 1 x10
Barbell curl 1 x 10
alternate db curl 1 x 8
single arm pulley curl 1 x 12
db concentration curl 1 x 12
fourarm curl 1 x 20
reverse wrist 1 x 15
incline situps 1 x 20
weighted crunches 1 x 20
pulley crunches 1 x 25
gripper work 2 x 20
Tuesday: LEGS
leg press 1 x 15
deep squats 1 x 10
machine squats 1 x 10
lunges 1 x 8
leg ext 1 x 20
seated leg curl 1x 15
standing leg curl 1 x 12
hanging leg raise 1 x max
weighted crunch 1 x 20
pulley crunch 1 x 25
leg press calf 1 x 25
standing calf 1 x 15
seated calf 1 x 15
neck work
Wednesday off:
Thursday: BACK
Power cleans 3 x 3 then 1 x 1
dead lifts 1 x 6
chins 1 x max
seated v bar pulley rows 1 x 12
dumbbell row off bench 1 x 10
reverse pull down 1 x 10
stiff dead off block 1 x 8
weighted back extensions 1 x 15
weighted crunches 1 x25
Friday:DELT AND TRICEP
Press behind the neck 1 x 8
dumbbell press 1 x 8
dumbbell laterals 1 x 10
one arm pulley laterals 1 x 10
rear dumbbell laterals 1 x 10
barbell shrugs 1 x 12
weighted dips 1 x 10
tricep pulley pushdowns 1 x 10
lying tricep skull crush extensions 1 x 8
reverse pulley one arm tricep extensions 1 x12
Hanging leg raise 1 x max
hip raises 1 x max
pulley crunches 1 x 25
Week end off