Modified workout from the house in which I added 2 cardio days. This is a 7 day routine LEVEL: Advanced GOAL: Lean Mass building Day 1-Back • Deads: 4 Sets x 6-12 Reps • Chins: 6 Sets (to failure) • Bent Rows: 4 Sets x 6-12 Reps • Dumbbell Pullovers: 4 Sets x 12 Reps • Back Extensions: 4 Sets x 12 Reps Day 2-Shoulders • Seated Bar Overhead Presses: 4 Sets x 6-12 Reps • Side Raises Dumbbells: 4 Sets x 6-12 Reps • Rear Delts Dumbbells: 4 Sets x 6-12 Reps • Front Raises Bar: 4 Sets x 6-12 Reps • Upright Rows Bar: 4 Sets x 6-12 Reps Day 3-Cardio Day 4-Chest • Incline Barbell Presses: 4 Sets x 6-12 Reps • Incline Dumbbell Flyes: 3 Sets x 8 Reps • Incline Cable Flyes: 3 Sets x 12 Reps • Flat Dumbbell Presses: 4 Sets x 6-12 Reps • Dips: 4 Sets (bodyweight, to failure) • Cable Crossovers: 4 Sets x 6-12 Reps Day 5-Legs • Squats: 4 Sets x 6-12 Reps • Leg Curls, Seated: 4 Sets x 6-12 Reps • Hack Squats: 4 Sets x 6-12 Reps • Standing Leg Curls: 4 Sets x 6-12 Reps • Leg Extensions: 4 Sets x 6-12 Reps • Leg Press, Calves: 4 Sets x 50 Reps Day 6-Arms • Straight Barbell Curls: 4 Sets x 6-12 Reps • Skull Crushers: 4 Sets x 6-12 Reps • Hammer Curls: 4 Sets x 12 Reps • Pushdowns: 4 Sets x 12 Reps • Reverse EZ Bar Curls: 4 Sets x 12 Reps • Reverse Pushdowns: 4 Sets x 12 Reps Day 7-Cardio This is my current routine and am getting some great results with proper nutrition and rest. Post up your current routine. We can always learn something from each other.
I'm going back and forth between a basic weight lifting routine and T25. T25 is like P90X and Insanity if you've heard of those, except each video is only 25 minutes long. With a pregnant wife and a 2.5 year old I'm a bit short on time. Once I complete the program I will go back to weight lifting. I just try to keep my body guessing by changing things up. When I lift weights I do chest and upper back on day 1, legs and lower back on day 2, rest on day 3, arms and shoulders on day 4, core/abs and cardio on day 5, then start over on day 6.
I mowed the lawn, then mulched in 18 roma tomatoes with the grass clippings, now I'm working on my weight by eating a couple pounds of water mellon, that's about it for day one.
Mondays, Wednesdays, Fridays: 4 Sets of pushups, 10 Sets 0f curls, 6 Sets of butterflies 4 miles of running Tuesday, Thursdays, Saturdays: 6 Sets of crunches, 6 Sets of vertical shoulder lifts, Elevated plank for 1:45 2 Sets of leg lifts, Run 4 miles, and Side plank.
