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What type of workout schedule are you following. Here is mine and I'm interested to see what other people are doing. My goal is to gain size and strength.
I like to work out M-F.
Monday: chest and biceps
12 sets for chest and biceps. 3 exercises for 4 sets each or 4 exercises for 3 sets depends. I usually have a few favorite lifts like heavy dumbbell press and heavy stretch fly's. Everything else is switched up weekly.
tues: Quads, Calves and light cardio
For quads I do 10-12 sets. Start off with squats or sled. Then sub in whatever feels good. Extensions, hack squats or lunges etc. Calves are done using various calve machines. cardio is 15-40 min depends on how I feel or what I'm trying to do with my weight.
wed: hamstrings, cardio and sometimes calves or biceps for 6-9 sets.
thurs: Back and triceps
12 sets for back and 12 sets for triceps. The same routine as far as number of sets or exercises as Monday. I like to due heavy lat front pull downs or heavy bent over rows to start out. various machines or other exercises finish it up. Triceps I usually do push downs and or some heavy weighted dips. Finish up with various lifts.
Fri: shoulders and traps
I do behind the neck or in front presses or dumbbell presses. Finish up with other shoulder lifts. Trying to split which head it hit so that I don't over load one area of the shoulder. I finish up with 3-6 sets of shrugs.
all exercises are done in the 6-10 rep range. I do a set and give my self usually no more than a minute and a half between sets. Usually I can get in and out in 45 minutes to an hour not counting the cardio. I'm 5'8 195 pounds and probably have 10-12% body fat at the most.
I like to work out M-F.
Monday: chest and biceps
12 sets for chest and biceps. 3 exercises for 4 sets each or 4 exercises for 3 sets depends. I usually have a few favorite lifts like heavy dumbbell press and heavy stretch fly's. Everything else is switched up weekly.
tues: Quads, Calves and light cardio
For quads I do 10-12 sets. Start off with squats or sled. Then sub in whatever feels good. Extensions, hack squats or lunges etc. Calves are done using various calve machines. cardio is 15-40 min depends on how I feel or what I'm trying to do with my weight.
wed: hamstrings, cardio and sometimes calves or biceps for 6-9 sets.
thurs: Back and triceps
12 sets for back and 12 sets for triceps. The same routine as far as number of sets or exercises as Monday. I like to due heavy lat front pull downs or heavy bent over rows to start out. various machines or other exercises finish it up. Triceps I usually do push downs and or some heavy weighted dips. Finish up with various lifts.
Fri: shoulders and traps
I do behind the neck or in front presses or dumbbell presses. Finish up with other shoulder lifts. Trying to split which head it hit so that I don't over load one area of the shoulder. I finish up with 3-6 sets of shrugs.
all exercises are done in the 6-10 rep range. I do a set and give my self usually no more than a minute and a half between sets. Usually I can get in and out in 45 minutes to an hour not counting the cardio. I'm 5'8 195 pounds and probably have 10-12% body fat at the most.
