I just recently changed my routine and I like to write everything down and happen to have it sitting right next to me so this is an easy question to answer. Just a little note I was just lifting weights heavy and have actaully gotten pretty big but I am not tone and don't have the endurance I would like; these are the reasons I changed my workout routine.
Calisthenics: Done Every Day
50 Jumping Jacks (warm up)
push ups: do them to failure
crunches:failure
pull ups:failure
thigh lifts:failure
dips:failure
squat thrusts: 1min
lunges:failure
squat kicks:failure
plank:30 secs
* I try to increase my times on the timed exercises those are just what I am doing right now. I do these exercises all in succession with no break and then break for 3mins at the end and then go through them again.
Weighlifting: I lift on mondays and fridays
Bench Press 4x15
Lat Pull Downs 4x15
Seated Rows 4x15
Concentration Curls 4x15
Military Press 4x15
I keep my weighlifting very simple. I do mix things up a bit like changing the type of curls I do one week or doing my bench press incline. I also take martial arts classes tuesday, thursday and saturday each week. I run for at least 30 mins each day if I have time more. I would like to start getting in the routine of swimming at the local pool to. Right now I am very strong but pudgy and have no endurance. Hopefully this will change that. All criticisms welcome.
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