My typical gym split is:
Day 1: Chest/Tris/Shoulders
Day 2: Legs
Day 3: Back/Bis
Day 4: Chest/Tris/Shoulders
Day 5: Legs/Biceps
I used days instead of weekday names as Mondays are not always Day 1, etc. I start every workout with at least 10 minutes of incline walking on a treadmill just to get my body warmed up.
Today's workout (Day 5):
Hip abduction: 1 set of 12 reps with 205lbs; 2 set of 12 reps with 260lbs.
Hip adduction: 1 set of 12 reps with 205lbs; 2 set of 12 reps with 260lbs.
Supinated cable curl: 2 sets of 12 reps with 47.5lbs
Pronated cable curls: 2 sets of 12 reps with 47.5lbs
Squat: 1 set of 135lbs for 12 reps; 1 set of 5 reps with 225lbs; 1 set of 1 rep with 315lbs; 1 set of 3 reps with 275lbs.
Plate shrugs: 3 sets of 25 reps with two 45lb plates.
Alternating dumbbell curl: 1 set of 4 reps with 50lbs; 2 sets of 12 reps with 35lbs.
Preacher curl: 2 sets of 8 reps with 30lbs.
Hamstring curl: 3 sets of 12 reps with 145lbs.
Calf press: 3 sets of 30 reps with 210lbs.
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Gym Playlist:
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Height6 ft | Weightlb | Body Fat% | |||
Waistin | Thighsin | Chestin |