This routine is based 3 days on 1 day off. repeat.
One of my many routines.
DAY ONE
Chest
Shoulders
Triceps
One min breaks only!
Incline bench 45deg flies
15lbs dumbbells x30
20lbs dumbbells x25
25 lbs dumbbells to failure
Incline presses dumbbells
20lb dumbbells x30 reps
25lb dumbbells x20 reps
30lbs dumbbells X Failure
Repeat all of the above on flat bench.
Shoulders
Seated dumbbell press above head
10lbs30 reps
25lbs20 reps
40lbsto Failure
Side lateral dumbbell raises standing
5lbs X30reps
15lbs XFailure
20lbs XFailure
Front lateral raises(marching)
5lbs X30reps
15lbs XFailure
20lbs XFailure
Bent-over lateral
3 sets of 20 with 20lbs
Triceps
Laying skull crushers
30lb barbell x25 reps
50lb barbell x Failure
50lb barbell x Failure
Cable Pull Downs with rope
3 sets of 20 reps 50lbs
DAY TWO
Back, Bicep, Core
Back
Bent-Over Rows
Olympic bar warmup(45lbs) x 40 reps
Olympic bar + 50 lbs x Failure
Repeat above to failure!
Seated Lat Pull-downs Front 3sets
55lbs x30
100lbs x20
160lbs xFailure
Seated cable rows
3 sets of 15 with 100lbs
One min breaks
Core
Hyper extension(roman chair)
3 sets of 20 reps
1 min breaks
Biceps
Standing barbell curls
30lbs for 30 reps
40lbs for 20 reps
40lbs to Failure!
Preacher curls on preacher bench
30lbs for 30 reps
40lbs for 20 reps
40lbs to Failure!
Day Three
Legs
Squats
4 sets
Olympic bar x40 reps.
Olympic bar +20lbs x25 reps
Olympic bar +40lbs x20 reps
Olympic bar +60lbs x15 reps
Walking lunges
Slow long steps. Walk length of gym.
4 sets.
Calves
Seated calf raises
40 lbs ~ 4 sets to Failure
DAY FOUR
Rest.
Rest.
Rest.
REPEAT
Cardio:
For cardio, I wake up in the morning and havea cup of black coffee then go out running for at-least 30 / 40 min. This is most effective due to the fact, your body is running off of fat and not carbohydrates. Your cardio must be changed to something different every week to prevent a plateau effect.
Do not mix cardio / weight training together this is a common mistake. For example. Do not run for 40 min then go weight lifting, This will hinder your results for your muscles. Best to do cardio in the morning then weight training at night is what I do.
USE AT YOUR OWN RISK: This email is for informational purposes only. Consult a physician before performing this or any exercise program. It is your responsibility to evaluate your own medical and physical condition, or that of your clients, and to independently determine whether to perform, use or adapt any of the information or content on this web site. Any exercise program may result in injury. By voluntarily undertaking any exercise displayed on this email, you assume the risk of any resulting injury.