new work out

[WrkingHard17]

iv started this new work out that i put together its based mainly on supersets
i started it on monday i realy like it. it has buseted my intesity greatly. here it im going on 5th day of this new routine. so far every muscle group that i have hit has been sore wich feels good cause i have not felt this in a while.
here is the workout.

5x5-unless noted otherwise the sets in red are the supersets

Monday-Legs
Squats
Step-ups
superset
Leg press
Leg extensions
CALFS
Calf rises on squat machine
superset
Calf rises with dumbbells (4x8)
reverse calf raises (4x8)*Jump rope
*Abs

Tuesday- Chest & Back
Bench press
Supersets
Db bench press
Lat rows
Decline db
T-bar rows

Incline db
Rocky pull downs
DB FLYS
Bent over High Pulley One Arm Rows (4x8) pause at each rep

Wednesday-Shoulders & traps
Supersets
Arnold Presses
One Arm Cross Cable Laterals
Up right rows
L-Laterals
Lying rear delt rises

Heavy shrugs
Db shrugs (4x8)


Thursday-legs
Squats
Superset
Leg press
Leg curls
Lunges
Calf raises
*abs
*jump rope



Friday-Bis & Tris


Seated Tricep presses
Tricep extensions
Rev. Tricep extensions
Dips behind the back (drop sets 3 plates 5/2plates/1 plate/no plates) 3 sets
straight bar heavy curls
Forearm curls

Lying hammer curls

seated curls
reverse wrist curls (4x8)

You go I go curls (light weight on straight bar) 4 sets