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Anonymous
>>418377cont.
Next I go to bench press and do a warm up set at a comfortable weight and then go for my max or 80% of it depending on the day. I work up to max with about 3-4 sets so adjust weight accordingly.
Onto the military press. I use dumbells or machine depending on day/mood. 8-10 reps for 3-4 sets and go up in weight until you can't do the minimum reps.
After that I do a circuit. I start with pectoial flys with cable cross. 10-12 reps holding last few, then onto pushups to failure, and finally dips to failure. I do circuit until arms are shot.
I end with shoulder raises. This is also a circuit (10 reps for each exercise). Here's the order: front raises palms up (bring from sides to neck), side raises, bent over front raises, bent over side raises, and bent over raises to the rear(pushing back). At the end of the circuit do a hammer grip front raise bring the dumbells to chest level and then spreading them apart until at shoulder and then back to center ( take your time on this one, I know it burns!).
That's my basic routine for my 2 day split. Some days I'll focus on a specific area and cut so me of the exercises. Feel free to add a day and do legs, or put a day of rest in between workouts. Always make sure to take care of your body by eating healthy! If you put shit in you get shit results.
Hope this was somewhat useful. Good Luck!
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