Share your fitness/training/exercise program.

[Methanity]

Current program:
Monday : Chest ,Triceps, shoulder
Tuesday : Wings , Back ,Biceps, neck
Wednesday: Core and legs
Thursday: Chest + secondary (choose yourself)
Friday : Back workouts
Saturday : Leg workouts
Sunday : Chill day

Moving to this more detailed program with a friend (starting Monday)

Monday: Chest/Biceps
• DB Press 4 sets of 6-8
• Incline Press: 4 sets of 6-8
• Cable Fly’s: 4 sets of 10-12
• Smith Machine Press (to the collar bone): 4 sets of 8
• Hammer Curls: 4 sets of 10-12
• Concentration curls: 4 sets of 12-15
• Pull ups: 4 sets of 8-12

Tuesday: Shoulders/Triceps
• Military press: 4 sets of 10 - 12
• Front Raises: 4 sets of 10 -12
• Lateral Raises: 4 sets of 10
• Cable Lateral Raises: 3 sets of 15
• Upright Rows: 3 sets of 12 - 15
• Tricep Pushdowns: 4 sets of 12
• Overhead Tricep Extensions: 4-8
• Rope Tricep Pull Downs: 4 sets of 10-15
• Ab Crunches with rope

Wednesday: Legs
• Squats: 4 sets of 8-10
• Lunges: 4 sets of 10 each side
• Leg Press: 4 sets of 12
• Leg Extensions: 4 sets of 10-12
• Bilateral Curls: 4 sets of 8 each side
• Standing Calf Raises: 4 sets of 12
• Seated Calf Raises: 4 sets of 10-12

Thursday: Back/Traps
• Pull ups: 4 sets of 8 - 10
• Lat Pull Downs: 4 sets of 10-12
• Deadlifts: 4 sets of 10 – 12
• T-Bar Row: 4 sets of 10 - 12
• Close Grip Pull Downs: 3 sets of 12
• Low Row: 4 sets of 10 – 12
• Dumbbell Shrugs: 4 sets of 16-20
Friday: Arms
• Tricep Pushdowns: 4 sets of 12
• Skull Crushers: 4 sets of 8
• Weighted Dips: 3 sets of 12
• Single Arm Extensions: 4 sets of 10
• Alternative Dumbbell Curls: 4 x 10
• Barbell Curls: 4 x 10
• Concentration Curls: 4 x 10
• Hammer curls: 4 x 10

Supplements: Whey80 protein, ZMA, vitamins & fish oil pills.

Just bought Gainer Pro 4 kg Chocolate, Creatine Monohydrate 500 g, and Anabolic Arginine.

Please, share yours.

- Methanity