My Workout Schedule
 

Here is my current workout schedule for the summer. I dont go to the gym, I have a bench and dumbbells at my apt. Feel free to give me any input--praises or critiques. I am a fan of isolation exercises and not full body workouts just bc I have seen great results with it.

Monday – Chest
Dumbell Press (flat and incline)
Dumbell Flyes (flat)
Decline Dumbell Press
Pushups- normal, close, spread, elevated (burnout)

Tuesday – Legs
Dumbbell Calf Raises (weight for 20 but to burn quick)
Dumbbell Lunges
Dumbell Squats
Leg Extensions

Wednesday – Biceps, Forearm
Barbell Curls
Incline Bench Curls (I sit on a bech with and incline and simply curl with dumbbells)
Reverse Curl
Wrist Curls (over and under grip)
Wrist Roller (I tie a rope to wooden

Thursday – Traps, Shoulders
Upright Barbell Row
Military Press
Shrugs
One Arm Dumbbell Side Laterals (forward and side)

Friday – Back and Triceps
One Arm Dumbbell Row (middle back, biceps & lats) - heavy
Bent over Barbell Row
Tricep Kickbacks
Dips
Supermans

Abs everyday- 8 min ab, etc.
Drink lots of liquids
Protein
Vitamins, L-carnitine
Creatine/NO Xplode

What about cardio? What is your body type goal?

I didnt put my cardio on there beccause I basically do it when I can. I run on the treadmill for 15 to 20 per cardio session. I avg about 3 days a week. My goal is basically to build muscle and and lose fat. Its vague but I see positive results. I dont want to be huge and I have no desire to be really skinny again like I was in high school (125 lbs at 6ft tall, I ran cross country).

Looks good, though i would probably lose a couple of chest movements, you could easily overtrain there.

If you have enough weights, try out deadlifts and normal squats (you'd actually be suprised how much weight you can get up to your shoulders, its just getting it back down after the squats that is the hard part).

Assuming that you don't have a squat rack, front squats (bar rests at the front of the shoulders under your chin) are a great addition to the leg work out. IME, it forces one to really focus on form and because the bar is at the front, there is less tendancy to "bounce" at end of the negative movement. Also I feel a better burn on the buttocks, quads and upper hamstrings.

JM2C

Could I do this without a spotter (because I lift by myself a lot) also, do is there a pic that you could post so that I have a better understanding of what youre talking about?

Lose fat...check out a thread on So you wanna lose weight. Low cardio teaches your body to process fat much better. I put some heart monitor stuff in there.

Also, high reps on weights helps. This will kill you, but move to two sets per movement, 25 reps each. You'll have to drop the wieght but you won't lose bulk and you'll burn a ton of fat. I've been using my heart monitor for some fo these sessions.

Like yesterday, I did shoulders and tris with 40 minutes on an Arc trainer (like an eliptical but no arms) with a lower heart rate, 1:33 total time for everything. I burned nearly 1500 calories, 40% from fat! I know that because my monitor has my weight, age, and other stats and has measured my fitness level with a fit test.

You'd be amazed what lower cardio and high reps can do. I switch things up every month on lifting...sometimes low reps/high weight (6-8 rep sets), sometimes in the middle (10-15 rep sets) and sometimes like this.

What kind of monitor do you use? That sounds awesome - I really need something like that.

Check out all that Polar has to offer. They have sport-specific monitors. For example, you can get one that works with your bike if you ride or one that is good for running with a wireless device for your shoe.

Mine is middle of the road. Others allow you to monitor training in different zones, download results to yor computer...the list goes on.