ok. here it is
Table time - Once a week (if twice one practice is without max effort, more of a pumper)
Back- chins (alternating grip -palms facing in or facing under)
- bent over rows or seated rows
- lat pulldowns
- static hangs (in top 1/3 of movement)
- deadlifts >heavy partial or full range (alternating days, not doing 2 partial workouts back to back).
Forarms- wrist curls
- reverse wrist curls
- hammer curls (static, partials, negatives, full range)
- sledgehammers (side and front)
- will start towel hangs soon
- reverse curls preacher EZ curl bar
- preacher static holds (hammer and conventional style)
- hangs with 3 inch PVC pipe fitting over chinup bar (one for each hand palms in thumbs over). my hands wrapped way over as if trying to protect my hook from being peeled open
- hangs with 2 inch PVC pipe (same setup except my thumbs are wrapped under as if to take a grip) as if to protect my fingers from being peeled open.
Biceps- hammers curls
reg curls (dumbell and barbell) >negatives, statics and full range
Tricpes- cable to front or cable over top of head pressing out
- dips
Chest- full range only incline dumbell presses and pushups, never anything near 1RM
Shoulders- full range only overhead presses and lateral raises never anything near 1RM
treadmill 1-2x/ week
I dont do everything listed under back/forarms/biceps in one workout. These are just exercises that I may select from. I may select 2 or 3 exercises from that group one day, then the next week select 2 or 3 more. I try to keep them alternating depending on my strength levels.
I do not have a strict routine... I find that it makes me bored. I try to go by how I feel on any given day. If I feel good I go to the gym, if I need a day off then I lounge around reading forums
This may seem like alot of volume but it isn't. I try to keep my sets to (2x warmup) and 2-3 working sets per exercise. Usually I do 2-3 exercises only. So it would be a total of 6-9 working sets only. *I hit wrist curls with more sets typically.
With all this being said I do not go heavy all the time. I take every 4th workout (or so) and do light full range movements, get a good pump and go home. I think this will be more healthy for me in the long run.
I hope you can understand all of it. It seems kinda mumbo jumbo as I read it myself