It's all about the consistancy.
consistancy in nutrition and correct training.

I don't have specific days I do specific things, because sometimes I tend to overtrain when I can afford to.
I keep a journal on my person at all times, so then I take what I've done and keep it in a circle. Doubling up what I am trying to build the most.

these are the groups that work the best together for me:

Chest, Tri, shoulders

I do two chest exercises back to back to 3 sets of each
Tri-same thing, only I do 4 sets of each
(this is my target group)
shoulders- usually just one exercise mixed with another tricep exercise back to back for 3 sets

I am not trying to build my chest or shoulders, simply due to the look I'm going for. But a shoulder press or chest press both involve your triceps, so this is a good way to reach burnout.


Back n Bi

This is my favorite day! I'm going to list out my exact workout, which I sub other similar exercises in when I need a push. the grouped together ones I do back to back or ina circuit till I've done them all 3 or 4 times.

arm circles 10 forward, 10 back, each arm, with dumbell
pull ups whatever it takes till u reach 15
lat pull downs

one arm bent over rows
seated row

preacher curls
one arm hammer curls to burnout


Leeeeegs

leg curl x4
leg ext x4

one leg squats ( one foot behind u on a bench)great4 ur butt
sit to bench or smith squats -
feet out in front so knees stop at 90 degree angle

standing 1 leg ham curl mach or prone ham curl mach
glute kick back machine or my favorite
smith kick ups
you get on your hands and knees and place one foot under the smith bar. raise the bar with your foot and hold on tight.



If you are doing 15 reps.... you won't get what you're looking for. Increase your weight.
10 is the magic number. If I'm not struggling to keep the correct form at 10 reps, I go harder.

doing 4 sets of a superset is the best way to switch things up, without doing anything much different. It puts added stress on the muscles you're looking to change.

The goal is to get your heart rate up and stress your muscles so that certain chemicals can be released to grow the organ. If you are looking for growth, you MUST fatigue out from 4-10 reps. 8-15 reps is the endurance end. You'll get a workout in, but human growth hormone is not going to be released at those intensities.


I also aim to run 10 miles a week. if your calories are low, 12-1500 you are more prone to injury, so watch and listen to what hurts. if my back feet or knees act up, I swim or bike.
the bike just isn't always the most fullfilling for me.
If there's any interest I have lists of swimming circuits I could post up :)