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Well, I say Benchday 1,2 because it used to be all part of the same day. Just easier for me to wrap my mind around. I suppose it would be better to label Bench Day 2 as Shoulder/Triceps day, and Pushday 2 as Biceps/Abs, huh?
Anyway, I should also clear up that warmup sets are 10 reps at light weight, and regular sets at ~6 reps at heavy weight.
Here's the list again, better labeling, with days...
Bench Day - Monday
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2 sets warmup bench
4 sets barbell bench
2 sets barbell incline
2 sets dumbbell bench
2 sets incline dumbbell bench
Back Day - Tuesday
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2 sets warmup rows
4 sets rows
2 sets flat bench rows
4 sets lat pulls
4 sets shrugs
Aerobics - Wednesday (or @5am any morning)
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20 minutes eliptical/ski machine
10 minutes treadmill/bike
Triceps/Abs Day - Thursday
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3x triceps dips
3x triceps overhead
3x triceps cables/ropes
3x military presses
3 sets 45lb situps
2 sets crunches
4 sets back(ups?!)
Biceps/Abs Day - Friday
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2 sets warmup cambered curls
2 sets cambered curls
2 sets incline curls
2 sets preacher curls or cable curls
2 sets forearm curls
3 sets 45lb situps
2 sets crunches
4 sets back(ups?!)
Leg Day - Saturday
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2 sets warmup squats or leg press
4 sets squats or leg press
4 sets leg extensions
4 sets curls
4 sets lunges
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