Here put my rutine... with 2 years on training what you think guys...

BACK
Cable Front Pulldown
4 x 10
Dumbbell Lying Row
4 x 10
Lever Seated Row
4 x 10

CHEST
Barbell Bench Press
2 x 8
1 x 8
1 x 6
Barbell Incline Bench Press
4 x 8
Dumbbell Pullover
4 x 8
Dumbbell Incline Bench Press
4 x 8

BICEPS, TRICEPS, SHOULDERS

Biceps
Barbell Curl
4 x 8
Dumbbell Curl (alternated)
4 x 8
Dumbbell Incline Curl
4 x 8
Barbell Preacher Curl
4 x 8
Dumbbell Concentration Curl
4 x 8

Triceps
Barbell Triceps Extension
4 x 8
Dumbbell One Arm Triceps Extension
4 x 8
Dumbbell Triceps Extension
4 x 8

Shoulders
Dumbbell Front Raise
4 x 10
Dumbbell Shoulder Press
4 x 8
Dumbbell Seated Rear Lateral Raise
4 x 8
Shoulders Dips
4 x 15

Where are the legs, the deadlifts, the bent over rows, the squats? Im afraid this is not hardcore my friend there are alot of mirror muscles being trained here.

Oh I didnt mean to sound like a **** BTW

i knew this question come out... well for a short tale i have a injury on my spine... this injury have me on a wheelchair so this is why the legs training don´t appear

Ahhh i see. That explains it then. What sort of injury do you have?

My injury are on T10 T11, this the medics call flaccid paraparesia

Thoracic injuries/damage is always quite serious, not to mention making working out quite challenging. You've certainly got my respect, bbrules.

Thanks bro... very preciated!!! i doing my best!!!

I'd put the compound exercises before the isolation. Shoulder presses before triceps isolation and shoulder isolation for example. Get the most out of the compounds.

Well the rutine are schedule like this...
Day 1
Traps and Back
Day 2
Chest and Shoulders
DAy 3
Bis and Tri
DAy 4
Same on a day 1, and day rotate

You're welcome. And I'm female

Excuse my ignorance here, but are your T10/T11 vertebrae so damaged that you will never get out of a wheelchair? I guess what I'm really asking is "Is your condition permanent?"

First Sorry, for call you bro....

And im working on it, thank´s god my condition aren´t permanent because isn´t paralisis per se.... because the paraparesia think is strength absence on my legs muscles... you know what i mean??

For +info about this go to lookfordiagnosis dot com and search paraparesia

Please don't apologize for calling me bro. That's OK

Thanks for explaining I do know what paraparesia is. I just wasn't sure whether your T10/T11 and the corresponding nerves were so damaged that it was permanent. I'm glad it isn't.

Thanks for your nice thougths... !!!

09-08-08

V-Bar Pulldown
4 x 8 x 132Lbs

Wide-Grip Lat Pulldown
4 x 8 x 132Lbs

Seated Cable Rows
4 x 8 x 132Lbs

Standing Dumbbell Upright Row
1 x 10 x 15Lbs
4 x 8 x 25Lbs

Dumbbell Shrug
4 x 15 x 40Lbs