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Everything Dirt Bike
Health & Fitness
How to build a workout routine
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<blockquote data-quote="jft67x" data-source="post: 29249" data-attributes="member: 380"><p>My last routine had a flaw, over traning and not giving time to recover. The muscle that you worked needs 48 hours to recover before you should work it again. My new routine goes </p><p></p><p>Monday</p><p>leg day</p><p>Leg press 5x20</p><p>Calf rise 3x20 </p><p>Squat machine 3x20 </p><p>Lunges 3x10</p><p></p><p>Tuesday</p><p>chest/arm day</p><p>Dumbell press 3x15</p><p>Bicep curls 3x20</p><p>Tricep Extensions 3x20</p><p>Forearm Curls 3x20</p><p></p><p>Wednesday</p><p>back day</p><p>Rows 3x20</p><p>Lat Pulldown 3x20</p><p>Bent Over Barbell Rows 3x20 </p><p></p><p>Thursday</p><p>shoulder day</p><p>Seated Military Press 3x20 </p><p>Shrugs 3x15</p><p></p><p>Friday</p><p>hell day</p><p>Cleans 3x15</p><p>Deadlift 3x5</p><p>Squat 3x10</p><p></p><p>Sat and sun are rest days then repeat.</p><p></p><p>Only time i use heavy weight is on deadlift</p></blockquote><p></p>
[QUOTE="jft67x, post: 29249, member: 380"] My last routine had a flaw, over traning and not giving time to recover. The muscle that you worked needs 48 hours to recover before you should work it again. My new routine goes Monday leg day Leg press 5x20 Calf rise 3x20 Squat machine 3x20 Lunges 3x10 Tuesday chest/arm day Dumbell press 3x15 Bicep curls 3x20 Tricep Extensions 3x20 Forearm Curls 3x20 Wednesday back day Rows 3x20 Lat Pulldown 3x20 Bent Over Barbell Rows 3x20 Thursday shoulder day Seated Military Press 3x20 Shrugs 3x15 Friday hell day Cleans 3x15 Deadlift 3x5 Squat 3x10 Sat and sun are rest days then repeat. Only time i use heavy weight is on deadlift [/QUOTE]
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How to build a workout routine
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