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Workout 1: Chest and Back
Superset - Dumbbell Flyes then Dumbbell Bench Press (1 set)
Superset - Straight-Arm Pulldowns then Palms-up Pulldowns (1 set)
Deadlifts (1 set)
Straight-leg Deadlifts (1 set)
Workout 2: Legs and Abs
Superset - Leg Extensions then Leg Presses (1 set)
Calf-raises (1 set)
Sit-ups (1 set)
Reverse Sit-ups (1 set)
Side Bends (1 set)
Workout 3: Arms
Lateral Raises (1 set)
Bent-over Lateral Raises (1 set)
Dumbbell Shoulder Presses (1 set)
Superset - Preacher Curls then Palms-up Pulldowns (1 set)
Superset - Straight-bar Cable Pressdowns then Dips (1 set)
Workout 4 - Legs and Abs
Same as Workout 2
And I do a 5 minute warmup on the stationary bike before each workout to get the blood pumping. I also do 2 warmups for each exercise before the main set. Between each workout I take 3 days off of lifting and ride a stationary bike for 2 of those 3 days.
So far as worked really well for me.
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"Great spirits have always encountered violent opposition from mediocre minds" -- Albert Einstein
"A clear indication of women's superiority over man is their refusal to play air guitar." --Frank Zappa
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