The Ideal routine should look like this: Workout 1: Chest / Back Flys or peck deck supersetted with Incline presses Machine pullovers supersetted with lrev. grip at pulldowns Deadlifts Workout 2: Legs / Calves Leg extensions supersetted with Squats. Lying Leg curls (optional) Standing Calf raises Workout 3: Delts / Arms Side lateral raises (machine or dumbbell) Bent over lateral raises Bicep curls (machine or barbell) Triceps Pressdowns supersetted with Dips Workout 4: Legs / Calves Leg extensions supersetted with Leg presses Lying Leg Curls (optional) Standing Calf raises Train once a week with 1 set to failure on each exercise. PEACE. |