John's Weight Training RoutineMonday Leg presses 1x15, 1x10, 1x8, 1x6, 1x15 Hack squats - 1x15, 1x10, 1x8, 1x6 Leg exts - 1x15, 1x10, 1x8, 1x6, 1x15 Leg curls - 1x15, 1x10, 1x8, 1x6, 1x15 Tuesday Bench press - 1x15, 1x10, 1x8, 1x6, 1x15 Incline press - 1x15, 1x10, 1x8, 1x6, 1x15 Incline flyes - 1x15, 1x10, 1x8, 1x6, 1x15 Wednesday Seated pulldowns - 1x15, 1x10, 1x8, 1x6, 1x15 Seated rows - 1x15, 1x10, 1x8, 1x6, 1x15 Dumbbell rows - 1x15, 1x10, 1x8, 1x6, 1x15 Shrugs - 1x15, 1x10, 1x8, 1x6, 1x15 Thursday Military press - 1x15, 1x10, 1x8, 1x6, 1x15 side laterals - 1x15, 1x10, 1x8, 1x6, 1x15 bent lateral - 1x15, 1x10, 1x8, 1x6, 1x15 upright rows - 1x15, 1x10, 1x8, 1x6, 1x15 Fridays Barbell curls - 1x15, 1x10, 1x8, 1x6, 1x15 Incline curls - 1x15, 1x10, 1x8, 1x6, 1x15 Preacher curls - 1x15, 1x10, 1x8, 1x6, 1x15 Lying Tricep extensions - 1x15, 1x10, 1x8, 1x6, 1x15 Seated Tri ext - 1x15, 1x10, 1x8, 1x6, 1x15 Pressdowns w/ rope - 1x15, 1x10, 1x8, 1x6, 1x15 Wrist curls - 1x15, 1x10, 1x8, 1x6, 1x15 Wrist extensions - 1x15, 1x10, 1x8, 1x6, 1x15 |