Alright, time to put up my routine...
I have only a small amount of time each week - 60 to 90 minutes, twice a week. I usually choose Monday and Thursday.
I am trying to hit my whole body each week, so I'm doing an upper/lower split. I do 2 or 3 warm up sets before hitting it hard, and haven't included them in my list below.
Because I've got only a small amount of time, I don't have time to hit each body part with 6 - 9 sets.
So, I've taken to supersetting opposing muscles, which cuts down on time between sets and allows one muscle to rest with the opposing muscle is working.
My 'upper' day looks like this:
Pullups s/setted w/ military presses. 3 s/sets - 6 - 10 reps each set (12 - 20 reps total for the s/set), constant weight.
DB bench press s/setted w/ wide grip seated rows 3 s/sets - 6 - 10 reps each set (12 - 20 reps total for the s/set), constant weight.
Tricep pushdowns s/setted w/ Alternating DB bicep curls 3 s/sets - 6 - 10 reps each set (12 - 20 reps total for the s/set), constant weight.
Or sometimes I change it up slightly with something like:
Wide neutral grip pulldowns s/setted with upright rows 3 s/sets - 6 - 10 reps each set (12 - 20 reps total for the s/set), constant weight.
DB flyes s/setted w/ narrow grip seated rows 3 s/sets - 6 - 10 reps each set (12 - 20 reps total for the s/set), constant weight.
Skullcrushers s/setted w/ BB bicep curls 3 s/sets - 6 - 10 reps each set (12 - 20 reps total for the s/set), constant weight.
I also occasionally throw in some cable pullovers or single arm cable lat pulldowns, or lateral arm raises etc, depending on the day, and if I'm bored with the exercises listed above.
My 'lower' day looks like:
Squats (no superset) 3 sets - 8 - 12 reps each set, constant weight.
Stifflegged deadlifts (no superset) 3 sets - 8 - 12 reps each set, constant weight.
Leg extensions s/setted w/ leg curls 3 s/sets - 8 - 12 reps each set (16 - 24 reps total for the s/set), constant weight.
Standing calf raises (holding a BB) 3 or 4 sets - 10 - 15 reps each set, constant weight.
Abs are done every 'lower' day, although I should probably do it both days...
Anyway, let me hear the comments.
Be gentle...
I have only a small amount of time each week - 60 to 90 minutes, twice a week. I usually choose Monday and Thursday.
I am trying to hit my whole body each week, so I'm doing an upper/lower split. I do 2 or 3 warm up sets before hitting it hard, and haven't included them in my list below.
Because I've got only a small amount of time, I don't have time to hit each body part with 6 - 9 sets.
So, I've taken to supersetting opposing muscles, which cuts down on time between sets and allows one muscle to rest with the opposing muscle is working.
My 'upper' day looks like this:
Pullups s/setted w/ military presses. 3 s/sets - 6 - 10 reps each set (12 - 20 reps total for the s/set), constant weight.
DB bench press s/setted w/ wide grip seated rows 3 s/sets - 6 - 10 reps each set (12 - 20 reps total for the s/set), constant weight.
Tricep pushdowns s/setted w/ Alternating DB bicep curls 3 s/sets - 6 - 10 reps each set (12 - 20 reps total for the s/set), constant weight.
Or sometimes I change it up slightly with something like:
Wide neutral grip pulldowns s/setted with upright rows 3 s/sets - 6 - 10 reps each set (12 - 20 reps total for the s/set), constant weight.
DB flyes s/setted w/ narrow grip seated rows 3 s/sets - 6 - 10 reps each set (12 - 20 reps total for the s/set), constant weight.
Skullcrushers s/setted w/ BB bicep curls 3 s/sets - 6 - 10 reps each set (12 - 20 reps total for the s/set), constant weight.
I also occasionally throw in some cable pullovers or single arm cable lat pulldowns, or lateral arm raises etc, depending on the day, and if I'm bored with the exercises listed above.
My 'lower' day looks like:
Squats (no superset) 3 sets - 8 - 12 reps each set, constant weight.
Stifflegged deadlifts (no superset) 3 sets - 8 - 12 reps each set, constant weight.
Leg extensions s/setted w/ leg curls 3 s/sets - 8 - 12 reps each set (16 - 24 reps total for the s/set), constant weight.
Standing calf raises (holding a BB) 3 or 4 sets - 10 - 15 reps each set, constant weight.
Abs are done every 'lower' day, although I should probably do it both days...
Anyway, let me hear the comments.
Be gentle...
