Gym Routine

Back Day		Weight
Barbell Rows	5x5	95
Deadlift	5x5	225
Dumbell Rows	3x8	40
Seated Rows	3x8	80
Lat Pulldowns	3x10	80
Shrugs	3x10	45
Pull Ups	3x10	bodyweight

Shoulders + Triceps	Sets	Weight
Overhead Press	5x5	110
Seated Dumbbell Press	4x6	45
Lateral Raises	3x8	15
Bent Over Raises	3x8	40
Skull Crushers	3x10	50
Rope Pressdowns	3x10	75
Face Pulls	3x10	90
Landmine Chest Press	5x5	90

Legs	Sets	Weight
Squats	5x5	225
or Bulgarian Split Squat	6x5	90
Front Squats	5x5	135
Deadlift	5x5	225
Leg Press	4x12	225
Leg Extension	3x12	70
Leg Curls	3x12	70
Stiff Leg Deadlifts	3x12
Calf Raises	3x20	90

Chest & Biceps	Sets	Weight
Bench Press	5x5	185
Incline Bench Press	4x6	185
Dumbell Press	3x8	40
Incline Dumbell Fly	3x8	40
EZ Bar Curls	3x10	60
Dumbell Hammer Curls	3x10	35

Bonuses (Any Day)	Sets	Weight
Alternate Sprinters Lunge	3x10
Kneeling Band Raises	3x10
Face Pulls	3x10
Calf Raises	2x20
Russian Twists	3x30	25
Glute Extensions	3x10
Abdominal Crunch Machine	3x10	110

Back Day

Pull-Ups

Shoulder-Shrugs

Barbell-Rows

Lat-Pulldowns

Dumbell-Rows

Seated-Rows

Chest and Biceps

Bench-Press

Incline-Bench-Press

Landmine-Chest-Press

Dumbell-Press

Incline-Dumbell-Fly

EZ-Bar-Curls

Dumbell-Hammer-Curl

Legs

Squats

Deadlift

Front-Squats

Leg-Press

Leg-Extension

Leg-Curl

Stiff-Leg-Deadlifts

Bulgarian-Split-Squats

Calf-Raises

Glute-Extensions

Shoulder and Triceps

Face-Pulls

Overhead-Press

Lateral-Raises

Bent-over-Raises

Skull-Crushers

Rope-Pressdowns

Seated-Dumbbell-Press

Tricep-Dips

Bonuses

Alternate-Sprinter’s-Lunge

• Glute Strenghtening (Anterior Pelvic Tilt Fix)

Kneeling-Band-Raises

• Glute Strenghtening / Low Back Pain Prevention

Russian-Twists

Links

• https://musclewiki.com/
• https://www.setforset.com/blogs/news/arnold-split
• https://www.themuscleprogram.com/advanced-5x5-workout-for-fast-muscle-and-strength-gains/

Add to workout:

https://www.youtube.com/watch?v=K-CrEi0ymMg&t=365

https://www.youtube.com/watch?v=gIhCuqtC0r0

• Buff Dutes Workouts