New Gym Routine..Dogg Crapps style

[exclusive]

I know im missing exercises in for certain parts if you have n e good ideas as 2 what i should fill them in with that would be awsome..im going 2 the gym 4/8days...so it wud b like this cycleA1.rest day.cycleB1.rest.cycleA2 and so on well i bet no 1 will even reply but wtv thx for checking it out.

Cycle Day A1
Chest
- Dumbbell Bench Press: 60lbs x 4 (3), 55lbs x 5 (2)
- Pec-Deck Flye: 160lbs x 4 (4)
Shoulders
- Shoulder Machine: 150lbs maxed out x 5 (5)
Triceps
- Machine Pull down: 110lbs x 6 (5)
Back with
- Unaware of what exercise I should put
Back thickness
- Unaware of what exercise I should put


Cycle Day B1
Biceps
- Standing Barbell Curl
Forearms
- Dumbbell Wrist Curl / Dumbbell reverse Curl
Calves
- Seating Calf Raise
Hams
- Seated Leg Curl
Quads
- Unaware of what exercise I should put

Cycle Day A2
Chest
- Incline Dumbbell Press:
- Pec-Deck Flye: 160lbs x 4 (4)
Shoulders
- Seated Dumbbell Press:
Triceps
- Skull Crusher:
Back with
- Unaware of what exercise I should put
Back thickness
- Unaware of what exercise I should put

Cycle Day B2
Biceps
- Preacher curl
Forearms
- Dumbbell Wrist Curl / Dumbbell reverse Curl
Calves
- Standing Calf Raise
Hams
- Leg Pushup Machine
Quads
- Unaware of what exercise I should put

Cycle Day A3
Chest
- Unaware of what exercise I should put
- Pec-Deck Flye: 160lbs x 4 (4)
Shoulders
- Seated Behind-Neck Barbell Press:
Triceps
- Dips
Back with
- Unaware of what exercise I should put
Back thickness
- Unaware of what exercise I should put

Cycle Day B3
Biceps
- Hammer Curl
Forearms
- Dumbbell Wrist Curl / Dumbbell reverse Curl
Calves
- Seated Calf Raise
Hams
- Lying Leg Curl
Quads
- Unaware of what exercise I should put

 

[Fury20]

This is my exact lineup of exercises:

Chest: Incline Smith*, Incline BB*, Flat DB
Shoulders: Overhead DB Press*, Standing BB Press*, *Overhead smith Press
Tri's: *Close Grip Bench, Parallel Bar Dips, *EZ Skullcrusher
Back Width: *WG Pulldowns, Wide Neutral Grip Pulldowns, *Rack chins(best exercise for width i have ever done!!!)
Back thick: *BB rows, *T-bar Rows, Bent Over DB Rows (using 2 DBs)

Bi's: *BB Curls, DB Curls (2 DBs @ same time), *EZ Bar Curl
Forearms: *Hammer Curls, *BB Wrist Curls, *Rev. Grip EZ bar Curls
Calves: Calf Raise on - *Leg Press, *Hack Squat, *Box/Smith
Hams: *Lying Leg Curls, Ham/Glute Press, *Seated Leg Curl
Quads: *Hack Squats, Front Squats, *Leg Press.

My lower back is still injured, so Stiff Leg Deads, back squats, and rack deads are out this blast (my first). i would recommend SLDLs for hams, Squats for Quads, Pullups for Back Width, Floor Deads or Rack Deads for thickness. I starred the exercises i recommend i do right now. Reverse Grip benches for tri's.
Alternate DB curls.


Dante (Doggcrapp) recommends not doing Flat BB Benches, but i do flat DB. If you have a Hammer Chest Press, that would be best instead of flat.