Workout Plan

I’m currently on a 4 day split routine.  I’ve done just about everything, full body workouts, 3 day splits.  This isn’t a judgement on my part its just what works best for me.

Also after every lift I do 20 minutes of light cardio.

MONDAY – Chest and Biceps

Bench Press – 3 sets of 10 reps

Incline Dumbell Press – 3 sets of 10 reps

Dips – 3 sets of 10 reps

Cable Crossover – 3 sets of 10 reps

Seated Dumbell Curls – 3 sets of 10 reps

Standing EZ Curl – 3 sets of 10 reps

Standing Reverse EZ Curl – 3 sets of 10 reps

TUESDAY – Legs

Squats – 3 sets of 10 reps

Front Squats – 3 sets of 10 reps

Leg Press Machine (Super set with Calve Extensions) – 3 sets of 10 reps

Standing Calf Extensions – 3 sets of 10 reps

WEDNESDAY – Cardio

40 minutes of Medium Intensity Steady State cardio.  I like to keep my heart rate in the 160’s for 35 minutes followed by a 5 minute cooldown.  Also on cardio days I do an ab workout

THURSDAY – Backs

Pull ups – 3 sets of 10 reps

Deadlifts – 3 sets of 10 reps

Seated Cable Row – 3 sets of 10 reps

1 Handed Dumbell Row – 3 sets of 10 reps

Back Extensions – 3 sets of 10 reps

FRIDAY – Shoulders and Triceps

Military Press – 3 sets of 10 reps

Dumbell Lateral Raises – 3 sets of 10 reps

Shrugs – 3 sets of 10 reps

Behind the Head Tricep push (couldn’t think of another name for this) – 3 sets of 10 reps

Skull Crushers (super set with close grip bench presses) – 3 sets of 10 reps

Tricep Pulldown – 3 sets of 10 reps

SATURDAY – Cardio

Same as wednesday.