heres mine
monday (day1)
Chest/ Triceps/ 3.5mile jog
- bench press
- dumbell flies
- pec dec
- dumbell press
- pushdowns
- dumbell extensions
- kick backs
Tuesday (day 2)
Back/Legs/3.5 mile jog
- Leg press
- Leg extensions
- Hamstring curls
- toe raises
- back pull downs
- Dumbell rows
Weds (day 3)
Shoulders/biceps/forearms/ 3.5 mile jog
- Dumbell press
- side lateral raises
- shrugs (if i'm up to it)
- barbell curls
- concentration curls
- forearm curls
I do this 3day workout in rotation everday, Sunday is my day off, sometimes i also take off saturday.
Remmeber that your midsection (abs) can be worked out on any of those days, or even everyone if you wish.
Make sure to work your larger muscles then your smaller ones.
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