I just typed this out, so sorry for any misspellings, etc.
After every workout, I like to work abs. I do 8 minute abs, switching exercises every 30 seconds.
Push Day:
1. 5x5 bench routine: (bench 5 reps, 5 sets, keep adding 5 lbs to the total weight each push day. When you can't complete the routine, stick with the 5x5 that you can do and afterwards, do some plateau breakers. (A. Lower the bar down for 5 seconds and explode up with your 60-70% max as many times as you can (try and get 8 reps). B. Hold the bar at apex for 5 seconds, halfway for 5 seconds, and 1 inch from chest for 5 seconds, as many times as you can (try for 8 reps). C. (not so recommended for a new lifter) plyometric bench throws. Start off with light weight and aim for 8 reps of throwing the bar a couple inches out of your hands and catching the bar on the way back down to your chest.)
2. Tricep pull downs: Go your max for 15 reps, 12 reps, 8 reps, adding 5 lbs. each time. Make sure to continue to add more weight to your original weight as the weeks go on, try not to stay at the same weight for more than four push days.
3. Dips: Do 3 sets of 10, make sure to go full 90 degrees. As the weeks go on, and this feels easy, add a weighted belt to help add more resistance.
4. Skullcrushers: Go your max for 15 reps, 12 reps and 8 reps, adding 10 lbs each time. Again, make sure you're adding more weight as much as you can.
5. Chest flys: (because of a shoulder injury, I use the chest fly machine). Again go your max for 15 reps, 12 reps, and 8 reps, adding 10 lbs each time. Ditto as the other ones.
6. Lat raises: Ditto to the 15, 12, 8. Make sure to get full range of motion.
7. Front raises: Try to complete 2 sets of 20 with the most weight you can, then add weight and complete one more set of 10.
Pull Day:
1. E-Z bar bicep curls: Most important thing is to keep the right form. Leave your ego at the door. Make sure to keep your elbows at your sides, get full extension while down and pull all the way up and pump your bicep. Do 15, 12, 8, adding 10 lbs each time.
2. Lat Pull Downs: Keep good form again, don’t rock. Do 15, 12, 8, 5 adding 10 lbs each time.
3. Weighted Rows: Do 15, 12, 8, 5 adding 10 lbs each time.
4. Hammer Curls: Similar to E-Z bar biceps, keep a lower weight than you would thing, do 15, 12, 8.
5. Inverted rows: Do to failure for 2 sets.
6. Delt raises: Do 15, 12, 8, adding 10 lbs each time.
7. Finger flicks: Flick your fingers out with them down by your side 75 times, then 75 times horizontally, 75 times straight out in front of you, and 75 times above your head. Do this twice.
Leg Day:
1. Squats (or front squats if you wish, do less weight if that’s the case): Do sets of 15, 12, 8, 5. I like to add 40 lbs to each set, to the point where I need a spotter to pull me up on the last rep.
2. Straight Legged Dead lifts: Do sets of 15, 12, 8, 5, adding 20 lbs each set, again to the point where the last rep is failure.
3. Cleans: Do sets of 15, 12, 8. Personally, I don’t do cleans because the irritate my shoulder injury, but they’re a must-have in the weight room.
4. Calf raises: Grab however much weight you are able to do. Do 10 slow with your toes pointed outwards, followed by 15 fast immediately. Same 10 slow to 15 fast with your toes straight, then same with them facing inwards. All one right after another. Do this twice.
5. Leg extensions: Adding 10 lbs each time, do 15, 12, 8.
6. Sprints: Just run sprints until you can’t walk anymore.
Cardio Day: I like to bike for 30 minute intervals, but whatever floats your boat, just make sure to do at least 30 minutes.
And then repeat!
