Here is my routine. What is your's?
Warmup: (Note taken from homefintness101 forum)
Warmup - jumping jacks (50-100)
Weight reps/sets - Anywhere from no weight to 10 lbs max. Generally 2
sets of 10-15 each direction.
Small circle excercises (do all sets in both directions, clockwise &
counterclockwise):
1) overhead (arms straight over head, weight in hand, make small
circles 8-10" dia)
2) to the side (arms straight out to sides)
3) arms in front (arms straight out in front)
4) arms extended down (arms down at about 30 degrees from body)
Large circle excercises:
1) windmill (arm held straight down at side, swing like a windmill in a
complete circle); do in both directions.
Arm-swinging:
1) side and upward, arms stiff (arms at sides, swing directly out and
overhead)
2) forward, across, and back (arms extended 90 deg from body, swing
arms across front of body, then back to sides, like a cross)
3) forward and upward (arms at sides, swing up in front and overhead)
Bent over Y-position:
1) swing to Y-position (legs straight, torso bent over at 90 deg, arms
hanging down, swing up so torso and arms make a "Y"
2) swing to side (same as above swing straight out to sides, so torso
and arms make a cross)
Other:
1) figure eights (basically a pitching motion with weight added (lead
leg planted, go through motion, when following through bring fluidly
back across body to starting position - a loose figure "8"😉
2) 1/2 arm rotators ( pitching arm straight out, bent at 90 deg
(pitching) angle, pretend humerus is fixed in place like a hinge,
rotate arm in shoulder socket so hand goes from beside head to down
beside waist)
DAY 1
Cable Side Bends
Bicycle exercise http://exercise.about.com/od/abs/ss/abexercises.htm
Leg Rasies
Barbell Squat
Alternate the next 2 each time:
Barbell Good Mornings
Barbell SBSLDL
Barbell standing leg calf raise (heel raises)
Day 2
Warmup: as above
clean and press/push press/jerk (warmup light weight technique only for
now)
[Chest expander exercises:
Front Pull: Hold a set of chest expancer directly out in front as if
you are holding a car's steering wheel at 9 and 3 o'clock on an
imaginary clock face. Use straight or slightly bent arms to pull the
stands straight back at the shoulder plane height but extend somewhat
farther back snapping and stretching the cables across the upper chest
for increased range.
Forward pull down: Same as above, but with arms close to body and
overhead, pull out and down.
Lateral raise, side
Lateral raise Front]
The rest are with barbells:
Alternate next 2 each time:
Shoulder Press
Military Press
Skull Crusher
Barbell Triceps extension
Alternate the next 2 each time:
Barbell Curl
Barbell Reverse Curl
Alternate the next 2 each time:
Barbell Reverse wrist curl
Barbell wrist curl
Barbell Prone Incline Curl (Brachialis)
Grippers (HG 200 - 250)
Day 3
Warmup as above
Main Routine:
Deadlift
Barbell Shrug
Barbell Bent Over Row
Barbell Bench Press
Barbell Incline Bench Press
Barbell Pullovers