DWR: Shoulder Day [42]

Circuit 1

Smith Machine Shoulder Press (Behind the neck)

Reps: 10, 15, 20, 25

Weights: 90lbs (45lbs-a-side)

Shoulder Press Machine

Reps: 10, 15, 20, 25

Weights : 100lbs

Rear Dealt Flyes

Reps: 10, 15, 20, 25

Weights: 32,5lbs dumbbell

Dumbbell Shrug

Reps: 10, 15, 20, 25

Weights: 80lbs dumbbell

Circuit 2

Front Raise

Reps: 20, 20, 20

Weights: 20lbs dumbbell

Dumbbell Flyes (Bent Arms)

Reps: 20, 20, 20

Weights : 25lbs dumbbell

 

p/s: (Please click and read on “About Daily Workout Routines”  if you are new to this site or if you ever encounter problems understanding this post)

DWR: Tricep Day [42]

Circuit 1

Narrow Grip Smith Machine Bench Press

Reps: 15, 20, 25, 30

Weights: 135lbs (67.5lbs-a-side)

SkullCrusher

Reps: 20, 25, 30, 35

Weights: 50lbs barbell

Overhand Barbell Curl (Forearm)

Reps: 20, 25, 30, 35

Weights: 30lbs barbell

Hammer Curl

Reps: 20, 25, 30, 35

Weights: 27.5lbs dumbbell

Circuit 2

Cable Tricep Pressdown

Reps: 15, 15

Weights: 70lbs

Cable Rope Tricep Pulldown

Reps: 50, 50

Weights: 40lbs

 

p/s: (Please click and read on “About Daily Workout Routines”  if you are new to this site or if you ever encounter problems understanding this post)

DWR: Chest Day [42]

Circuit 1

Flat Smith Machine Bench Press

Reps: 10, 15, 20

Weights: 90lbs (45lbs-a-side)

Decline Smith Machine Bench Press

Reps: 10, 15, 20

Weights: 154lbs (77.5lbs-a-side)

Flat Dumbbell Press

Reps: 10, 15, 20

Weights: 60lbs dumbbell

Dumbbell Pullover

Reps: 10, 15, 20

Weights: 50lbs dumbbell

Circuit 2

Flat Smith Machine Bench Press

Reps: 6, 6

Weights: 180lbs (90lbs-a-side)

Decline Smith Machine Bench Press

Reps: 10, 10

Weights: 180lbs (90lbs-a-side)

Flat Dumbbell Press

Reps: 25, 25

Weights: 50lbs dumbbell

 

p/s: (Please click and read on “About Daily Workout Routines”  if you are new to this site or if you ever encounter problems understanding this post)

DWR: Chest Day [41]

Circuit 1

Flat Smith Machine Bench Press

Reps: 20, 15, 10

Weights: 180lbs (90lbs-a-side)

Decline Dumbbell Bench Press

Reps: 20, 15, 10

Weights: 45lbs dumbbell

Incline Dumbbell Flyes

Reps: 20, 15, 10

Weights: 25lbs dumbbell

Circuit 2

Decline Smith Machine Bench Press

Reps: 35, 25, 15

Weights: 135lbs (67.5lbs-a-side)

Dumbbell Flat Bench Press

Reps: 10, 10, 10

Weights: 70lbs dumbbell

 

p/s: (Please click and read on “About Daily Workout Routines”  if you are new to this site or if you ever encounter problems understanding this post)

DWR: Tricep Day [40]

Circuit 1

Narrow Grip Smith Machine Bench Press

Reps: 20, 20, 20

Weights: 90lbs (45lbs-a-side)

SkullCrusher

Reps: 20, 20, 20

Weights: 50lbs dumbbell

Seated Single Tricep Extension

Reps: 10, 10, 10

Weights: 15lbs dumbbell

Circuit 2

Narrow Grip Smith Machine Bench Press

Reps: 10, 10

Weights: 135lbs (67.5lbs-a-side)

Bench Dip (Legs Raise on another bench)

Reps: 30, 30

Weights: 67.5lbs plates on lap

Cable Pressdown

Reps: 20, 20

Weights: 50lbs

 

p/s: (Please click and read on “About Daily Workout Routines”  if you are new to this site or if you ever encounter problems understanding this post)

DWR: Chest Day [40]

Circuit 1

Flat Manual Bench Press

Reps: 15, 20, 25

Weights: 90lbs (45lbs-a-side)

Flat Dumbbell Chest Press

Reps: 10, 10, 10

Weights: 70lbs dumbbell

Circuit 2

Decline Smith Machine Bench Press

Reps: 10, 8, 6

Weights: 180lbs (90lbs-a-side)

Flat Manual Bench Press

Reps: 10, 10, 10

Weights: 90lbs (45lbs-a-side)

Incline Smith Machine Bench Press

Reps: 20, 20, 20

Weights: 45lbs (22.5lbs-a-side)

 

p/s: (Please click and read on “About Daily Workout Routines”  if you are new to this site or if you ever encounter problems understanding this post)

DWR: Bicep & Tricep Day [39]

Circuit 1

SkullCrusher

Reps: 20, 20, 20, 20

Weights: 60lbs barbell

Cable Tricep Pressdown

Reps: 15, 15, 15, 15

Weights: 90lbs

Cable Rope Tricep Extension

Reps: 20, 20, 20, 20

Weights: 70lbs

Circuit 2

Barbell Curl

Reps: 10, 10, 10

Weights: 60lbs barbell

Narrow Grip Barbell Curl

Reps: 15, 15, 15

Weights: 50lbs

Cable Curl

Reps: 20, 20, 20

Weights: 50lb

Hammer Curl

Reps: 10, 10, 10

Weights: 40lbs dumbbell

 

p/s: (Please click and read on “About Daily Workout Routines”  if you are new to this site or if you ever encounter problems understanding this post)

DWR: Shoulder Day [39]

Circuit 1

Smith Machine Shoulder Press (Behind the neck)

Reps: 10, 10, 10

Weights: 90lbs (45lbs-a-side)

Seated Shoulder Press Machine

Reps: 10, 10, 10

Weights : 90lbs

Dumbbell Shoulder Press

Reps: 10, 10, 10

Weights: 35lbs dumbbell

Circuit 2

Arnold Press

Reps: 10, 10, 10

Weights: 35lbs dumbbell

Barbell Military Press

Reps: 10, 10, 10

Weights: 60lbs barbell

 

p/s: (Please click and read on “About Daily Workout Routines”  if you are new to this site or if you ever encounter problems understanding this post)

DWR: Back Day [39]

Circuit 1

Behind the neck Lat Pulldown

Reps: 10, 10, 10, 10

Weights: 140lbs

Neutral Grip Row Machine

Reps: 15, 15, 15

Weights: 120lbs

Neutral Grip Lat Pulldown

Reps: 15, 15, 15

Weights: 100lbs

Circuit 2

High Leverage Overhand Pulldown Machine

Reps: 10, 10, 10

Weights: 100lbs

Dumbbell Row

Reps: 6, 6, 6

Weights: 80lbs dumbbell

 

p/s: (Please click and read on “About Daily Workout Routines”  if you are new to this site or if you ever encounter problems understanding this post)

DWR: Chest Day [39]

Circuit 1

Flat Smith Machine Bench Press

Reps: 20, 15, 10

Weights: 90lbs, 110lbs, 135lbs (45lbs, 55lbs,65lbs-a-side)

Dumbbell Decline Chest Press

Reps: 20, 20, 20

Weights: 40lbs

Dumbbell Pullovers

Reps: 20, 20, 20

Weights: 50lbs dumbbell

Circuit 2

Decline Smith Machine Bench Press

Reps: 10, 10

Weights: 135lbs (67.5lbs-a-side)

Incline Dumbbell Press

Reps: 10,10, 10

Weights: 40lbs dumbbell

Seated Chest Press Machine

Reps: 10, 10, 10

Weights: 100lbs

 

p/s: (Please click and read on “About Daily Workout Routines”  if you are new to this site or if you ever encounter problems understanding this post)