Because I never do the same sets of workouts each time I lift, I'll just give a general run
down of what I usually try to stick to for the week.
Monday:
Nothing more than either running for at least 20 minutes, or biking for at least 30.
Biking by far, even on a stationary, is more fun and I can put more effort into it.
I usually try to do at least 2 sets of 20 leg-raise ab exercises on those machines
where you dangle yourself. (That's highly technical, I know.
)
Tuesday: I'll try to do lower-body on these days. Here I usually do most of the
same exercises each time, basically because it's a tough routine for me and I like
to try to make it as easy as possible.
Usually: 3-4 Sets of Leg Presses, Leg Extensions, Whatever the extensions are for
your hamstrings, and sitting calf raises.
Wednesday: See Monday.
Thursday:
I usually try to do Chest/Triceps these days, because of Thirsty Thursdays, there are
more machines and free-weights to use.
I'll usually do 3-4 sets of Flat Bench Press w/ Barbell.
Incline Press with Barbell
Incline Press with Dumbell
Flat bench with Dumbells.
Triceps are usually almost forgotten, because I'm getting close to my 45 minute mark,
so I basically do those exercises where you push down from the elbow. (No idea what
it's called.)
Friday: See Monday or Wednesday.
Saturday:
I usually try to end with biceps and back, because there are plenty of machines/free
weights open on the weekends. I don't know what the back exercises are called,
but I do 4 exercises, each with 3 or 4 sets.
For biceps, I basically just do a variety of curls, and usually a set or two of concentration curls.
All the exercises I don't know the names of, I still try to do as properly as possible.
One of these days I'll read up on the actual names of them.