I have a wide range of workouts that I do within a week,
Monday (Chest and Back Day)
2 Mile Jog
Flat Bench:
- 165lbs x5
- 175lbs x4
- 185lbs x3
- 195lbs x2
- 215lbs x1
Incline Bench:
5 sets of 5 at 165lbs
Decline Bench:
5 sets of 5 at 185lbs
Dumbell Presses:
3 sets of 10 at 65lbs
Military Presses:
3 sets of 5 at 155lbs
Lat Pull downs:
5 sets of 10 at 185lbs.
Tuesday (Cardio/Endurance and Arms Day)
Just go to the gym, do curls, an hour on the treadmill, 30 minutes on the elliptical, and 15 minute on a bike.
Wednesday (Legs Day)
2 Mile Jog
Heel Squats:
5 sets of 10 at 235lbs
Box Squats:
5 sets of 10 at 265lbs
Hangclings:
5 sets of 5 at 205lbs
Thursday (Abs Day)
3 Mile Jogs (One at the beginning, one at the end)
Planks, leg lifts, crunches, (not sure what these are called) but sideways rotating movements with 45lb weights.
Friday, Saturday, and Sunday (Lazy cool down days when I let my muscles relax)
4 mile jogs in the morning, lightweight curls, pushups, pullups, and dips.
If you guys have any suggestions for my routine, let me know, I've been doing this for a little while, but its nothing close to a perfect workout.