Right now im doin a split workout, i got from a bb book; thought it looked pretty good! if anyone has any advice just let me know cuz im always learning new things with this
Day 1: 45min cardio
Legs: sqaut 6 : 15,12,9,7,7,9
leg press 3 : 15,15,17
hack sqaut 3 : 9,9,11
lying leg curl 3 : 9,9,11
Calves: donkey calf raises 6 : 10-15
seated calf raises 6 : 10-15
Day 2: 45min cardio
Chest: push up on bosu 2 : 15,20
incline barbell press 4 : 12,7,7,9
swiss-ball dumbell press 3 : 10,10,15
incline dumbell flyes 3 : 10,10,12
parallel dip 3 : 10,10,10
Biceps: standing barbell curl 5 : 15,12,7,7,9
bosu alternate dumbell curl 3 : 11,11,15
bosu cross body hammer curl 3 : 10,10,10
Day 3: 45 cardio, maybe bikram yoga
Day 4: 45 cardio
Back: deadlift 5 : 15,12,10,8,8
hyperextension 3 : 15,10,10
one-arm dumbell row 3 : 10,8,10
T-bar row 3 : 12,12,12
Calves: leg press calf push 3 : 12-15
seated calf raise 3 : 10-15
Day 5:45min cardio
Shoulders:swiss ball barbell press 5 : 15,12,8,8,10
machine press 3 : 10,10,12
bent-over lateral raise 3 : 10,10,12
machine lateral raise 3 : 10,10,12
front cable raise 3 : 10,10,12
Triceps: bench press close grip 3 : 15,10,10
reverse-grip pressdown 3 : 15,10,10
barbell skull-crusher3 3 : 10,10,10
Day 6: 45min cardio, maybe yoga
Day 7: 45min cardio, maybe yoga
I do abs everyother day
leg raises 3: 15,15,15
side raises 3: 15,15,15
sit ups 3: 20,20,20
bicycle 3: 20,20,20
medicine ball dropped
plank however long i can |
