u/Johntballin

One of the hip abductors machines x 3 sets

Hamstring curl x 3 sets

Smith machine hip thrust x 7 sets

Glute kick back machine x 3 sets

Dumbbell prison squats x 3 sets

Plate loaded calf raise machine x 3 sets

Roman chair x 3 sets

This is basically it, mostly targeting glutes in this workout. I’m feeling froggy I throw in holding two dumbbells squats. This is my leg workout I do that doesn’t hurt my knee or back, have had issues in the past. What’s your leg workout?

Cable pull down with 50 inch bar x 4 sets

Cable pull down single handles x 4 sets

Seated cable row with 30 inch D bar x 4 sets

Lean over dumbbell raises x 3 sets

Pull ups x 3 sets

Deadlifts x 3 sets

Roman chair x 3 sets

Back Extension x 3 sets

The pull downs and the seated rows with the handles and bar lengths I’m using are are to intended to target my upper lats, because I’ve spent like 15 years targeting my lower lats a lot and I’m trying to get my upper back to grow now.

I don’t like any of the purple back machines, I prefer plate loaded back machines but the planets I go to don’t have them so I’m forced to mainly use cables. I hit back twice a week usually so these simple excerises work out for me in the long run l.

What’s your back workout?

Incline barbell press x 4 sets

flat barbell press x 4 sets

Lean over dumbell side raises x 3 sets

Dumbell flies x 3 sets

Cable flies x 4 sets

Plate loaded Hammer strength chest machine x 3 sets

Dips x 3 sets

Seated rear OHP x 3 sets

Let’s hear your chest work out. Mine is emphasized on gaining mass(heavy barbell presses and hammer strength machine) rear delts(db raises and rear ohp) and getting the split down the middle of the chest(flies and cable flies) and the lower chest (cable flies and dips) so as not to get gyno. If I don’t have time I’ll skip the hammer strength machine or the rear OHP.