If kickbacks work for you, fine. But those are usually considered a finishing movement.

I don't understand how to do pressdowns. Can you explain them?

took yesterday (4th of July) off, not only to relax for the holiday but was feeling a bit sore around the shoulders, so I took the day off, got plenty of food n water in me. yesterday would have been shoulders for me, so today with my arm routine I probably will do atleast some side laterals, maybe a press.

arms though -

Rope Pressdown/3 sets/12-15
Skull Crusher/4 sets/8-12
Underhand Pressdown/3 sets/12-15
Dumbell Overhead Ext/4 sets/8-12

Preacher Curl/4 sets/8-12 *close grip
Barbell Curl/4 sets/10-12 *slightly wider grip than shoulder-width
Cable Curl/3 sets/15-18
Dumbell Hammer Curl/3 sets/10-12

Chest & Calves today. Doing calves twice a week past month or so, seeing clear results too so hopefully I finally found what works for the damn things

Flat Bench/4 sets/8-12
Incline Dumbell Press/4 sets/8-12
Flat Dumbell Flye/3 sets/8-12
Incline Hammer Strength Press/3 sets/8-12
---------------------------------------------
Seated Calf Press.3 sets.12-15
Vertical Press.3 sets.12-15
Standing Calf Press.3 sets.12-failure

Overslept. Skipped it today.

why?

Back workout today, going for massive growth and thickness

Deadlifts/5 sets/heavy
Barbell Row/4 sets/8-10
T-Bar Row/4 sets/8-10
OneArm Dumbell Row/3 sets/8-10
WideGrip Pulldown/4 sets/10-12

Did the treadmill instead of the bike today. It was a bit tougher on my bad knee than the bike.

Legs today. Squats are out of the question for this routine. I did some hardcore deadlifting yesterday and my lower back is in no kind of shape to handle heavy squatting today that's for damn sure lol. A bar loaded with plates on my back is asking to get hurt, but hack squats and/or front squats are sufficient enough for now.

Leg Press/5 sets
Front Squat/4 sets
Seated Hamstring Curl/4 sets
Lunges/3 sets
Lying Ham Curl/4 sets
Hack Squat/4 sets

Standing Calf Press.4 sets
Vertical Press.3 sets
Seated.3 sets

And after all that's done I'll do about 15-20 minutes on the StepMaster. 15-20 mins isn't much but im not a big fan of cardio anyway

Yes

Did cardio and crunches today. Tommorow going second week of my new workout program, going to post up each day.

Incline Barbell Press - 4 sets
Flat Dumbell Press - 4 sets
Incline Dumbell Flye - 3 sets
Hammer Strength Dips - 4 sets

Seated Calf Press.5 sets.12
Vertical Press.4 sets.to failure

Morning - Gym
Monday - Chest/Triceps Day

Flat Bench Press - 3 sets of 15, 12, 10
Dumbbell Chest Flys - 3 sets of 15, 12, 10
Cable Chest Flys - 3 sets of 15, 12, 10
Incline Dumbbell Press - 3 sets of 12, 12, 8
Weighted Dips - 2 sets of 12, 10
Skull Crusher - 3 sets of 14, 12, 10
Overhead Triceps Extension - 2 sets of 12, 8
Triceps 3way(pull-push-pull)* - 3 sets of 36, 36, 36

* - Using the cable machine, push down 12 times, then start to pull down 6 times, drop one weight lower, again pull down 6 times, then a take a shorter grip and push down 12 times.

Evening - 5km cardio.

Overall this is how my training week looks like:
Monday: Chest / Tricep/ Cardio
Tuesday: Back / Biceps/ Cardio
Wednesday: Cardio/ Abs
Thursday: Shoulder / Traps / Cardio
Friday: Thigh / Calves / Abs / Cardio
Saturday: Cardio
Sunday: Rest

Usual workout. Been hitting the treadmill instead of the bike lately.

Honestly, No. I need to hit the gym alot more than I have been lately. I have a gym here in my apartment complex and I go down maybe twice a wee with my GF but she's down their every morning before work

Tuesday - Back/Biceps Day

1 Set of Warm Up on pull ups followed by 3 sets of 15, 12, 8 lat pull-down
3 Sets of 14, 12, 10 low row
2 Sets of 12, 10 standing cable high row
2 Sets of 12, 8 Barbell pullovers
3 Sets of 12, 8, 6 Deadlifts
2 Sets of 12 each hand, 8-10 each hand Alternating Dumbbell Curls
3 sets of 15, 12, 10 Barbell Curls
2 sets of 24, 24 3way Biceps Barbell Curls

Right after training 30min of cardio on the treadmill. This is good if you're an endomorph(fat body type), that way after your training your glycogen resources are all spent and your organism seeks energy right from the tissue of fat for energy. In shorts words: best way to loose fat.

Legs today....

warm up going back n forth from quad extensions and hamstring curls, few sets each to oil up the joints.

Squats/5 sets
Walking Lunges w/Barbell/3 sets <-->
Vertical Press/4 sets
StiffLeg Deads/4 sets supersetted w/Lying Curls
Front Squats/4 sets
Leg Press/3 sets

That oughta teach these fuckin' legs a lesson and grow

Monday did chest, Tuesday back. Back on normal schedule now, so today is leg day like it should be.

Past few weeks I've been warming up with a few sets each of quad extensions and hamstring curls to warm up the knees good before getting into the heavy compound moves like squats and presses.

Qaud Ext. + Ham Curls/3 sets back2back low weight/high reps
-------------------------------------------------
Squats/5 sets/8-15 reps
Walking Barbell Lunges/3 sets backNforth
Hack Squats/4 sets
Vertical Press/4 sets
StiffLeg Deads/5 sets
maybe a few sets of Quad Extensions again at the end for a good pump...
----------------------------------------------------
Standing Calf Press/4 sets
Seated Calf Press/4 sets
Donkey Calf Raise/3 sets

No. Overslept

I've been really bad. I haven't worked out at all this week, and I feel it, too!

You'll feel great once you decide to get back to it, just don't let that be too long!

Arms today, supersets

warmup superset: cable pushdown+cable curl/3 sets

Close-grip Bench press + Barbell Curl/4 sets
Skull Crushers + Preacher Curl/4 sets
Overhead Dumbell Extension + Reverse Grip Curl w.EZ Bar/3 sets
Rope Pressdown + Cable Curl/4 sets

After the arm workout is finished I'll get in about 4 sets of dumbbell pullovers

Of course. And am maintaining my svelte 174 pounds.

Swam laps for 50 minutes today, then a half-hour in the gym: lats, triceps, overhead lifts, stationary bike. Tomorrow: run 6 miles, bench presses, curls, dips.

Only made it to the gym 3 days this week, so only was able to get in my 3 primary lifts: Chest, Back, Legs. Monday was chest day, did some extra heavy dumbbell pressing and a cable flye. Tuesday I focused mostly on lat width and overall thickness, so been adding in a second pulldown movement in my back routines first starting with a widegrip then somewhere else in the workout ill do either underhand or neutral grip. So my back routine consisted of basically cables, t-bar rows, and deadlifts. Wednesday I killed legs as usual. After warming up got into squats, was feeling strong ended up going up to 365lbs for a set of 10 so felt pretty good about that. After that went into some vertical presses love these really good for isolating the quads. Squats, Vert presses, walking barbell lunges, Hack squats, hamstring curls, etc.

I am working out 4 days a week, soon to be 5 days then 6 as part of my cardiac rehab program following open heart surgery. Used to be very active but haven't for the last ten ears. Am actually starting to enjoy it again

That's awesome my man glad to hear your getting back into it after something like that. More power to you.
---------------------------------------------------------------

Shoulders today

Dumbell Press/4 sets/8-12
Upright Row Shoulder-width grip/4 sets/8-12
Reverse PecDeck Flyes/4 sets/10-12
Front Raises w. Bar/3 sets
Dumbell Laterals/3 sets/8-12
-------
Barbell Shrugs/5 sets
-------
Seated Calf Press/4 sets
Standing Calf Press/4 sets
Vertical Calf Press/3 sets


Bam.

Yes, even though I have an awful cold.

Sounds about right, you are kind of a pussy after all.

Annnyyway....Arm Day.

StraitBar Cable Pressdown/3 sets,15
CloseGrip Benchpress/4 sets,10-12
SingleArm Underhand Cable Extension/4 sets,10-15
Overhead Dumbell Ext./4 sets,10-12
***********
Preacher Curl/4 sets,10-12
Dumbell Curl/3 sets,10-12
Overhand Barbell Curl/3 sets,10-12
Barbell Curl/4 sets,10