nymets2144 
"Give 100% in the gym each day. I want to push myself physically and mentally to the limit. I want to see how far I can take my body."
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I really believe in heavy weight training. Most of the time I use the same weight for all sets, but occassionally I'll use the pyramid style. I've found keeping my reps between 6-10 to be really effective. I really like to change things up, sometimes I'll do a high rep workout with less weight or I'll do rest pause sets, supersets, pre-exhaust sets or drop sets.
Day 1: Legs
squats 4 x 6-8
Leg press 3 x 8-10
Stationary lunges (split squat) or bulgarian squats 3 x 8-12
Stiff legged deadlifts 3 x 8-12
Hamstring curls 3 x 6-10
Standing calf rasises 3 x 15-30
Day 2: Chest, biceps and forarms
flat barbell press 3 x 6-10
incline dumbell press 3 x 6-10
Pec Dec 3 x 8-15
Cable cross over 3 x 8-12
Decline barbell press 2 x 6-10
Barbell curls EZ bar 3 x 8-10
Hammer curls 3 x 8-10
Preacher Curl 3 x 8-10
wrist curls 3 x 15-25
prone grip wrist curls 3 x 15-25
Day 3: Back
1 set Wide pullups to failure
1 set neutral grip pullups to failure
Supine grip barbell rows 3 x 6-12
Wide grip pulldowns 3 x 8-10
1 arm dumbell rows or cable rows 3 x 8-10
Supine grip pulldowns 3 x 8-12
Day 4 Shoulders and Triceps
Clean and press or Push press or arnold press or shoulder press 3 x 6-8
Upright row 3 x 8-10
Lateral raises 3 x 8-12
Dips 3 sets to failure
Overhead extension or french press 3 sets 8-10
Trciep pushdowns 3 x 6-10
I train abs once in a while. I find they are more a product of overall fitness.
As for cardio, I try to bike or walk instead of driving to local places. I also try to play softball once a week and throw in an occasional jog or HIIT session on the stepmill every now and then.
After 2-3 months on the above split, I change it out and workout less frequently:
Day 1: Legs
Day 2: Chest
Day 3: Back
Day 4: Shoulders
Day 5: Hamstrings and calves (if didnt do on leg day) or rest
Day 6: Arms
Day 7: Rest
Or I may workout with this split
Day 1: Chest
Day 2: Back
Day 3: Quads Hamstrings and calves
Day 4: Shoulders and triceps
Day 5: Biceps (triceps too if didnt do on day 4)
Day 6: Hamstrings if didnt do on Day 3
Day 7: Rest or Cardio |
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