sfrv’s BodyBlog

After 3 weeks off, a 7.2 lbs gain this is my new workout routine.
AM Mon-Sat:
Monday, Wednesday and Friday Short Burst Training 20. Mornings 8 Superset 5 reps of each within 20 minutes
Monday: Pull up and Push ups.
Wednesday: Body Weight Squat and Lunges.
Friday: Chin up and Bench Dips.
Tuesday, Thursday and Saturday HIIT Cardio 20 to 30 Min.

Abs Workout after Morning Cardio. 4 exercises of 2-3 sets and 10-15 reps change routine daily (exercise, weight, etc.)

PM Monday Legs:
Heavy squats 3×3-5
Leg press 3×8-10
Leg extensions 3×12-15
Lying leg curls 3×15-20
Lunges 3×15-20
Thigh Abductor 2×30-50
Thigh Adductor 2×30-50
Glute 2×30-50
Seated calf raises 2×30-50

PM Tuesday Chest:
Bench Press: 3 sets of 3-5 reps
Cable Flyes: 3 sets of 8-10 reps
Cable crossovers 3×12-15
Pullover 3×15-20
Push ups: 2 sets of 20-50 reps

PM Wednesday Back:
Weighted Pull-ups: 3×3-5
T-Bar Rows: 3×8-10
Pulley Rows: 3×12-15
Lawn Mowers: 3×15-20
Seated Machine Rows: 2×30-50

PM Thursday Triceps:
Weighted Dips 3×3-5
Close-grip bench presses 3×8-10
Triceps Pushdown 3×12-15
Decline Skull-Crushers 3×15-20
Pushups - Close hands 2×30-50

PM Friday Biceps:
Barbell curls 3×3-5
Hammer curls 3×8-10
Preacher curls  3×15-20
Concentration curls 2×30-50
Wrist curls 2×30-50

AM Saturday Shoulders and Traps:
Heavy military presses 3×3-5
Snatch 3×8-10
Plate raises 2×30-50
Shrugs (dumbbell or barbell) 3×3-5
Cable Shrugs 3×8-10
Low Pulley Row To Neck 2×30-50

After Weight Training (PM) 20 Min Low Intensity Cardio Mon-Sat. (If up to it!)