My current workout
I have been doing a 3 day split for a while with marked results. Any feedback is welcome.
I do ABS M-F at lunch so I will list that 1st
Hanging Knee raises 4 x 25
Stright Leg Raises 4 x 15
Roman Chair Cable Sit Ups 4 x 15 (drop sets)
Crunches 50 x 3 (Front and each side)
Med Ball Standing Twists 2 x 25
BarBell Twists 100
My split is usally Mon-Wed-Fri
I proceed each work with 30mins of cardio
Day 1:
Incline Bench press 3 x 6-8 ( working sets, I usually do 1-2 warm up sets)
Decline Bench Press 3 x 6-8
Flat Bench Press 3 x 6-8
Pec Dec 4 x 10
Reverse Pec Dec 3 x 10
Military Press/Seated Lat- Raise 3 x 8
Dips 3 x 10
Over Head Tri pull downs 4 X 10
Hammer Strength push downs 4 x 10
Day 2:
Leg Extensions 4 X 8-10 (Iso)
Leg Press 10 x 10 (pyramid)
Leg Curls 6 x 10
Sumo Dead Lifts 4 x 6-8
Day 3:
Wide Grip Lat Pull down 4 x 10
Pull ups 4 x 10
Dead Lifts 4 x 6-8
Rows 4 x 10 (standing I just use the barbell when I complete Dead Lifts)
Seated Cable rows 3 x 10 (wide grip with Handles) 3 x 10 (close grip with small handle)
Standing Bicep Curls 4 x 10 (drop sets) then 1 set of 21s
Hammer Strength Preacher Curls (drop sets from Max iin increments of 10lbs until I get down 2 45lbs)
Seated Dumbell Curls Drop sets until failure
Cable Curls 4 X 10
Well thats the workout I have been in since Nov I have noticed some improvement I will post new pics when I get back 2 the States.
