The workout I been doing since the end of April involves a minimum of 4 days a week. I was going about things all wrong before and I had hit a wall. With the help of one of the trainers at the club I go to and some help from
www.abcbodybuilding.com I put together this program.
Day 1 - Chest, Shoulders, Back
Day 2 - Biceps, Triceps, Forearms. Short Cardio - 20 minutes.
Day 3 - Legs, Abs. Full Cardio - 40-60 minutes.
Day 4 - Full Cardio 40-60 minutes.
Day 1
Chest
Narrow Chest Press 12,10,8,6
Front Shoulder Press 12,10,8,6
Machine Flys 1 Set-8x1 & 2 Half
Super Pullover 3x12
Bench Press 2x10, 1xFail
Back
Lower Back Extensions 3x12
Rows 3x12
Wide Grip Lat Pulldowns 2x8, 1xFail
Behind Neck Pulldowns 3x10
Romanian Deadlift 3x12
Shoulders
Behind Neck Press 5x8
Front Barbell Raises 5x8
Lateral Raises 4x12
Dumbbell Shrugs 5x10
Cable Shrugs 5x8
Day 2
Biceps
Inclined Dumbbell Curls 3x15
Barbell Curls 4x8, 1 Suicide
Cable Curl 21's 3x7
Concentration Curls 5x8
Weightless Barbell Curl 3x20
Triceps
Cable Press-downs 3x8, 1 Suicide
Dumbbell Kickbacks 3x8
Rope Press-downs 3x8
Forearms
Dumbbell Wrist Curls 3x12
Reverse Wrist Curls 3x12
Hammer Curls 3x12
20 minutes cardio.
Day 3
Legs
Squats 2x6, 1x8
Leg Extensions 3x10
Calf Raises 3x12
Abs
Inclined Leg Lifts 20,15,10
Twisting Crunches 3x12
Crunches 3x12
20 minutes cardio.
Day 4
40-60 minutes cardio.
You work each muscle group only once per week to prevent overtraining. This is meant to be followed for about 8-12 weeks and then you can prgress to a more difficult program where you may attack each muscle group twice per week.
I'm in the process of putting together my next program if anyone has any suggestions about what I may be doing wrong and something to try.
Thanks,
Jadey