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Post your workout regime
My workout regime consists of a 2 day split followed by a 2 day break. That way, I have 3 days rest for each muscle group before I work it again.
Day 1: Chest – Triceps – Shoulders – Abs
Dumbbell press 75lbs: 3 sets of 10 or Bench Press 170lb: 3 sets of 10
Cable Cross over 40kg: 3 sets of 12 or until failure
Unassisted dips: 2 sets of 16 wide and 2 sets of 16 close
Shoulder Press 35lb: 3 sets of 10
Tri-pull-down (rope) 2 x 12 on 37.5 kg
Tri-pull-down (handles) 2 x 12 on 37.5
Lying leg raises: 3 sets of 25
Swiss ball sit-ups: 3 sets of 35
30 min light jog
Day 2: Biceps – Back - Legs
Unassisted overhand wide grip chin-ups: 3 sets of 16
Lat pull down 55kg: 2 sets of 12
Spider Bench (row): 75lb - 3 sets of 12
Diverge row: 55kg 3 sets of 12
Seated bicep curls: 35lb 3 sets of 12
Decline hammer curls: 35lb 3 sets of 15
Leg Press 450lb 3 sets of 12
30 min light jog
Day 3: Rest
Day 4: Rest
Repeat.
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