I'm pretty nicely sized, 6ft 205 lbs.
Mon
Full workout routine (including squats but excluding any other leg exercises for the most part)
flyes (I double my back machine to do flyes, works well, hits my pecs a lot, which are particularly weak)
b-press
squats
curls
tricep extensions
pull down
rows
military press
arm lifts (side)
I usually do these deadlift squat combos---deadlifting up and over my head to the squat..squat x 5 then press with shoulders off my head
I'm currently switching my b press for an overload schedule of push up due to it being a way my gym looks at your progression in some form or another.
Tues
1.5 hour training session
2 mile run
X amount of sit up
leg work outs
Weds
same workout plan as mon
thurs
see tues
fri
most of the time I'm lazy any unmotivated on fridays, but if I do get around to it I do a simplified version of my monday workout
sat
as soon as I wake up (well..more or less, but before I eat anything) I do the uphill full power as long as I can jog back down sprints to burn this fat off (Yeah I care about how I look, sue me) goes as long as I feel like.
probably do some bag work
sun
same as sat without bagwork probably
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