Not that anyone asked but heres my workout routine.

Apr 23, 2019
8:46:44am

monkeycowboy Tenured Brofessor

"" denotes another set of the same weight. I usually superset my lifts but if I don't ill take a 20 to 30-sec break. Some of the workouts have my current working weight some of them dont. I use this as a guide but switch things up depending upon availability or how im feeling.

My split is
M Back
T Chest
W Legs
Th Back
F Chest
Sat Arms (and some leg stuff for good measure)

Back

Google Docs

Back

Monkey back routine Seated Row superset inverted squat 3 set 7 reps seated row 230 3 sets 6 reps seated row 280 Superset inverted squat 7 reps 270 Barbell Rows superset standing oblique crunch Barbell rows 2 sets 7 135 Oblique extension side to side 45 12 rep Barbell rows 2 sets 4 185 ...

https://docs.google.com/document/d/1iUe-aCvM-AocTNOLpVYTOYjeCEf3V-1LzqStHfWQTiE/edit?usp=embed_facebook&usp=embed_facebook[https://docs.google.com/document/d/1iUe-aCvM-AocTNOLpVYTOYjeCEf3V-1LzqStHfWQTiE/edit?usp=sharing]

Chest

Google Docs

Chest

Monkey chest 1 mile run for warmup Incline dumbbell press 10 reps 60 6 reps 75 5 reps 80 5 reps 80 3 reps 90 Dumbbell flat bench chest press superset Erector spinae extension 4 reps 90 10 reps 45 “” “” 6 reps 80 10 reps 45 “” “” 7 reps 75 10 reps 45 Dips superset with hanging leg ra...

https://docs.google.com/document/d/1zXVOFSbM-oR3ttEQLLAlzAeBQZGhmSMLja5Fx-hka_I/edit?usp=embed_facebook&usp=embed_facebook[https://docs.google.com/document/d/1zXVOFSbM-oR3ttEQLLAlzAeBQZGhmSMLja5Fx-hka_I/edit?usp=sharing]

Legs

Google Docs

Leg day

Leg day Jog warm up 20 min 1.56 miles Back squat superset with assault bike 5 rep 135 30 sec assault bike 5 rep 135 “” 5 rep 185 “” 5 rep 185 “” 5 rep 225 “” 5 rep 225 “” 5 rep 275 “” 5 rep 275 “” 2 rep 325 “” 1 rep 325 3 rep 275 “” 5 rep 225 “” Front Squat superset with standing oblique cru...

https://docs.google.com/document/d/16ZVyMZlCSzMJjtCuEGSRrQWXsSHM_aybPSysGbVks9A/edit?usp=embed_facebook&usp=embed_facebook[https://docs.google.com/document/d/16ZVyMZlCSzMJjtCuEGSRrQWXsSHM_aybPSysGbVks9A/edit?usp=sharing]

Arms

Google Docs

Arms and Shoulder

Monkey Arms 1 mile run for warmup Seated Bicep curl Superset Tricep Extension extra superset crunches decline bench BC: 2 sets of 12 @ 35 TE: 2 sets of 12 @ 52 Cr: 12 reps @ 45 BC: 2 sets of 10 @ 40 TE: 2 sets of 7 @ 67 Cr: 12 reps @ 45 BC: 2 sets of 5 @ 45 TE: 2 sets of 7 @ 67 Cr:...

https://docs.google.com/document/d/1SBG40_K0JjTqPfe5o4qunfrTT4yR7eYYi-0ezMGzAjU/edit?usp=embed_facebook&usp=embed_facebook[https://docs.google.com/document/d/1SBG40_K0JjTqPfe5o4qunfrTT4yR7eYYi-0ezMGzAjU/edit?usp=sharing]