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Day 4: Leg Day

           Today, was leg day. I honestly had no energy today and was not even going to go but had to push myself. I think that going to the gym just provided me with some intrinsic motivation as soon as I got there and put my headphones on and completed my first set. I started off with 5 minutes on the bike which allowed me to get in the flow of things and get my legs warm. I then began with leg extensions first set with single leg consisting of 10 reps, then the other three being both legs for 10 reps with a drop set. For my second exercise I did leg curls again starting with one leg reps for 10 then the following 3 sets with both legs for 10 reps again finishing with a drop set. My third exercise was leg press, I completed three sets for 10 of that. Then, immediately hit barbell RDLs also for 3 sets of 10. To finish the workout I hit adductors, abductors, and lastly calf raises all for 3 sets of 10. 
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Day 3: Back Day

      When I lift back I like to have my first two working sets hitting 10 reps, then the following two being 6-8 rep range for my main exercises which is the lat pulldown and machine rows. That is the first two workouts I execute. Then, I go to a different variation of a lat pulldown and a row and for those I like to also hit the first two sets consisting of 10 reps, then the following 6-8 reps. For all of the workouts I just stated I like doing drop sets then try and get forced repetitions. Next, I go to reverse flies targeting my upper back, then to rope pulldowns for my lats, then back extensors for my lower back all these going for 10 reps. After those I hit my traps by doing shrugs most people think traps should be done on shoulder day, but the range the traps covers in your back is unexpectedly big. After traps, I hit both parts of my biceps doing the preacher curl machine and then rope hammer cable curls both being executed for 3x10-12 for more hypertrophy. Commen...
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Day 2: Chest

           For day two, yes I did hit chest. It was a good lift other than waiting around for benches and machines. I pushed heavy for flat dumbbell press, and went for the 100 pound dumbbells, which I shocked myself on by getting six reps with them. For something like dumbbell press I try to go heavy and at least get within the 6-8 rep range for the last set and struggle through that which I did for sure this week. I pressed for four sets and went 12, 10, 8, and 6. Then I move into hypertrophy with the hammer strength machine doing 3x10 with a rest of one minute, then to fly machine, incline bench, and incline flies. Finishing up on chest days I do some tricep movements hitting both sides long head and short head, then went up and hit the boxing heavy bag for at least 10 minutes for my cardio and that was my workout today. 
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Day One: Arm Workout

            So on friday I did a arm workout, which consisted of me doing three different variations of the bicep curl consisting of: Hammer grip rope curls, Reverse Curls, and Regular bicep curls. Each of these hit different parts of your bicep and even includes your forearms which is great to include forearms in your workout. Then, alternating between each of the bicep curl variations I also did three tricep variations that hit different parts of your tricep which include: Cable tricep kickbacks, Cable carrot grip pulldowns, and EZ bar tricep skull crushers. Each sets consisted of 3-4 sets of 8-12 rep ranges then last sets consisted of drop sets which means you go back down to the weight you began with or even lower and get a couple more reps in. Next, at the end of the workout I did wrist flexors and extensors focusing on forearms which hits both parts, lastly hammer grip flexors to hit last part of forearms. All doing 3x12 for forearm sets and you ...
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