It is better to change training routine all the timebut typically to follow a split routine where you train, for example, legs onMonday and Thursday, shoulders/calves on Tuesday, biceps and triceps onWednesday, chest on Friday and back on Saturday.
Perform 3 sets of 10-15 reps unless specifiedotherwise.
Rest 40-60 seconds in between sets unless specified otherwise.
In a superset you perform one set of each exercise one after the other and onlyrest after the last exercise in the superset.
External Rotations 3 sets of 15-20 reps
Dumbbell Shoulder Press
Bent Over Lateral Raises
Dumbbell Upright Rows
Rear Delt Machine
Superset: Lateral Raises (keeping arms very straight) with Front Raises
One Arm Cable Laterals
High Pulley Cable Curls, Dumbbell Curls and Hammer Curls
Incline Curls/Concentration Curls
Rope Pushdowns, Pushdowns (straight bar), and Overhead Dumbbell Triceps Extensions
Close Grip Pushups with Triceps Dips on Parallel Bars
Glute Hamstring Raise 4 sets of 8-10 reps
Lying Leg Curls 4 sets of 8-10 reps
Stiff Legged Dead-lifts –OR- Wide Stance Squat (Pressing with heel)
Single Legged Calf Raises 10 sets of 20-30 reps alternating back and forth with no rest in between.
Flat Bench Press
Incline Bench Press
Wide Grip Pull-ups to Front
Reverse Close Grip Chins
Close Grip Pull-Ups (Neutral Grip)
T-Bar Row Machine
Low Pulley row Machine
Two Arm Dumbbell Rows
Giant-set (one after the other with no rest in between. Only rest after the v-ups):