Since I am happy with my size, this is a regular week for me. Notice I just do circuit training, to maintain leanness and get a pump in my muscles. I would NOT recommend this workout for someone looking to gain mass. Way too much cardio, and not enough heavy weight.

Day 1: Hanging Leg Raises, Oblique Torso Twists on Cable Crossover Machine, 20 mins cardio in the morning on an EMPTY stomach. I perform 40 more minutes of cardio at some point, whether it be two more 20 minute sessions, or one more 40 minute session, for a total of 60 mins cardio.

Circuit training: 15lb dumbell - Bicep curls, Front Shoulder Raise, Side Shoulder Raise, Tricep Kickbacks, 1 arm dumbell Rows, all 15 reps, back to back. Then I rest, and repeat. I do this for 3 to 5 sets, to get my heart rate up, and then I follow it with 4 sets of pushups superset with crunches.

Day 2: Hanging Leg Raises, Oblique Torso Twists on Cable Crossover Machine, 20 mins cardio in the morning on an EMPTY stomach. I perform 40 more minutes of cardio at some point, whether it be two more 20 minute sessions, or one more 40 minute session, for a total of 60 mins cardio.


Lagging Bodypart heavy training: I go all out for whatever my lagging bodypart might be.

Day 3: Hanging Leg Raises, Oblique Torso Twists on Cable Crossover Machine, 20 mins cardio in the morning on an EMPTY stomach. I perform 40 more minutes of cardio at some point, whether it be two more 20 minute sessions, or one more 40 minute session, for a total of 60 mins cardio.


NO WEIGHTS TODAY

Day 4: Hanging Leg Raises, Oblique Torso Twists on Cable Crossover Machine, 20 mins cardio in the morning on an EMPTY stomach. I perform 40 more minutes of cardio at some point, whether it be two more 20 minute sessions, or one more 40 minute session, for a total of 60 mins cardio.


Circuit Training: 15lb dumbell - Bicep curls, Front Shoulder Raise, Side Shoulder Raise, Tricep Kickbacks, 1 arm dumbell Rows, all 15 reps, back to back. Then I rest, and repeat. I do this for 3 to 5 sets, to get my heart rate up, and then I follow it with 4 sets of pushups superset with crunches.

Day 5: Hanging Leg Raises, Oblique Torso Twists on Cable Crossover Machine, 20 mins cardio in the morning on an EMPTY stomach. I perform 40 more minutes of cardio at some point, whether it be two more 20 minute sessions, or one more 40 minute session, for a total of 60 mins cardio.

Lagging Bodypart Blast: (see day 2)

Days 6&7: Since I follow pretty low carbs during the week, on the weekend I cheat on my diet, and relax a little more. If I don't have anything going on, I will still get in the gym and do some cardio and/or abs, but no real weight training unless I have a reason to.

As for legs, all of the cardio keeps them pretty tight, so I focus more on flexibility, and developing my adductors, which are pretty weak. Once in a while I will go all out and perform a very heavy bodybuilders leg day, but after many years of hitting legs extremely hard once a week, I don't really need to do them all that much anymore. Plus I like them a little on the smaller side for mobility.