toms1967mustang 
"To better myself."
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My workout plan has no specific order really, I just try to workout each group at least once a week. I am constantly changing and updating my workout plan. The day after I post this it will probably have changed. I know that I need to add some serious multi-muscle group exercises (Squat, Hack-squat, lunges, etc) I just need to find where I can fit them in at.
Day 1:
Bench Dumbbell Press 4 sets with 8 reps max
Incline Dumbbell Press 4 sets with 8 reps max
Decline Dumbbell Press 4 sets with 8 reps max
20 - 30 minutes of cardio
Day 2:
High Row 4 sets with 8 reps max
Lat pulldown 4 sets with 8 reps max
Rotary Lat 4 sets with 8 reps max
Low back extensions 4 sets with 15 reps max
Day 3:
Shoulder Press 4 sets with 8 reps max
Front lateral raises 4 sets with 12 reps max
Side lateral raises 4 sets with 12 reps max
Back lateral raises 4 sets with 12 reps max
Dumbbell shrugs 4 sets with 8 reps max
Day 4:
Bicep preacher curls 4 sets with 8 reps max
Reverse bicep preacher curls 4 sets with 8 reps max
Wrist curls 4 sets with 12 reps max
Reverse wrist curls 4 sets with 12 reps max
Day 5:
Leg press 4 sets with 12 reps max
Leg extension 4 sets with 12 reps max
Leg curl 4 sets with 12 reps max
Standing calf raises 4 sets with 12 reps max
I know that I do not have ab exercises in here. Mainly I get my ab workouts through muscle stabilization (amongst other things) and I have never had a need to exercise them. |
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