Gym Routine

Along the way I have developed a routine for strength that most people can complete in a standard gym setting. I do think that free weights are the way to develop strength, balance and coordination. Here is the routine I try to follow. I have divided these exercises in areas so you can mix and match areas to work on any given day. Enjoy!

Cycle through each week with ab/core work each session

Abs-
crunches-legs in air
sit ups-incline bench
machine crunches- 75% of body weight
roman chair- leg raises
hanging leg raises

Arms-
dumbell Curls
concentration Curls
hammer Curls
barbell Curls
reverse bar curls
wrist curls while seated on bench
machine triceps pushdowns

Legs-
dumbell squats
bar squats max 125 % of body weight
machine leg presses- seated squat
leg extensions
ham curls- seated
ham curls- face down
calf raises

Shoulders-
behind the back bar presses
seated dumbell presses
bent over lateral raises
standing lateral raises
dumbels- arms in front raises
upright rows

Back-
chin ups
dips
close grip lat pull downs
seated rows
upright rows with bar
bent rows
dumbell shrugs

Glutes-
lunges with bar
lunges with dumbells
donkey kicks
bridging

Chest
incline presses
decline presses
bench presses- body weight max
dumbell flys
pushups

Whew. If anyone has any favorite exercises to add. Please send the info my way.