[casinobonyanes]

It not too crazy really, been playing for years. It doesn't hurt as much as people think, well after the first 5 mins anyway!! good old adrenaline.

So what kind of stuff you into at the gym?

My workout routine?

I used to do circuit training but I got tired of being that 160 pound weakling so I decided to hit the DB's and BB's.

Right now I am doing ;

Day 1 (Mondays) / I change it up every month ~ chest/back/triceps/biceps/quads etc..

Flat Bench: 1x12, 1x10, 2x8 (Light to heavy)
Incline Bench: 1x12, 1x10, 2x8 (Light to heavy)
Decline Bench: 1x12, 1x10, 2x8 (Light to heavy)
**Alternating between Dec Bench & Cables week-to-week**
Cable Crossovers: 4x10 (I start off with medium weight and increase slowly) - matters how I am feeling
Seated Pec Fly Machine: 1x12, 1x10, 2x8 (Light to heavy)

Rope Curls: 3x10
Preachers: 3x10
Reverse Curls: 3x10
Incline-Seated DB curls: 1x12, 2x10, 1x8

Standing Behind-the-Back Forearm Curls: 3x12 - These are Beasts..
Gripper Machine: 3x12


Day 2 (Tuesdays)

Barbell Squats: 2x12, 2x10, 1x8
Stiff-Leg DL's: 4x12
Laying Leg Curls: 4x10
Seated Leg Extensions: 4x10

Swiss Ball Crunches: 3x30
Laying Leg Raises: 3x25
Hanging Leg Raises: 3x20


Day 3 (Thursdays)

Militray Press: 4x8
1 Arm Front Raise: 4x12
Upright Rows: 4x12
**alternate week-to-week between Upright Rows/DB Lateral Raise**
DB Lateral Raise: 4x10
Seated Reverse Delt Fly Machine: 4x12
DB Shrugs: 1x15, 2x12, 2x10

Tricep DB Kickbacks: 3x12
Rope Pressdowns: 3x10
**Alternate between Rope PD's/CG bench week-to-week**
Close Grip Bench: 1x12, 1x10, 2x8
Skull Crushers: 4x10
Dips: 4xMax reps


Day 4 (Fridays)

Assisted Pullups: 4xMax Reps (w/ 40lbs of assistance) sometimes I do 60 - depends on the day
Seated Cable Rows: 4x10
DB Bent-Over Rows: 4x8
Close Grip Pulldowns: 4x12

Seated Calf Raise: 1x15, 2x12, 2x10

Swiss Ball Crunches: 3x30
Laying Leg Raises: 3x25