Well, due to the job I will be getting, I'm pretty sure I will be able to lift only 3 days a week. To keep up with my cardio I will be getting a rowing machine for my house. So I am going to do a 2 week roatating lifting schedule. It will look something like this.
Week 1:
Day 1:
Rear Squats (1 warm up, 2 sets)
SLDL (2 sets)
Arnold Press (1 warm up, 2 sets)
Calves (1 warm up, 2 sets)
Day 2:
Flat Bench (1 warm up, 2 sets)
Incline Bench (2 sets)
Skull Crushers (1 warm up, 2 sets)
Rope Triceps (2 sets)
Abs/Obliques (2 sets)
Day 3:
Deadlifts (1 warm up, 2 sets)
Bent-over Row (2 sets)
Pullups (2 sets)
Arnold Curls (1 warm up, 2 sets)
Week 2:
Day 1:
Front Squats (1 warm up, 2 sets)
Leg Press (2 sets)
Arnold Press (1 warm up, 2 sets)
Calves (1 warm up, 2 sets)
Day 2:
Incline Press (1 warm up, 2 sets)
Dips (2 sets Chest, 1 set tricep)
Flyes (2 sets)
Overhead Rope Tricep (2 sets)
Abs/Obliques (2 sets)
Day 3:
Deadlifts (1 warm up, 2 sets)
Straight Bar curl (2 sets)
Close Grip Pulldowns (2 sets)
Hammer curl (2 sets)
Any comments or suggestions?
ManBeast
Week 1:
Day 1:
Rear Squats (1 warm up, 2 sets)
SLDL (2 sets)
Arnold Press (1 warm up, 2 sets)
Calves (1 warm up, 2 sets)
Day 2:
Flat Bench (1 warm up, 2 sets)
Incline Bench (2 sets)
Skull Crushers (1 warm up, 2 sets)
Rope Triceps (2 sets)
Abs/Obliques (2 sets)
Day 3:
Deadlifts (1 warm up, 2 sets)
Bent-over Row (2 sets)
Pullups (2 sets)
Arnold Curls (1 warm up, 2 sets)
Week 2:
Day 1:
Front Squats (1 warm up, 2 sets)
Leg Press (2 sets)
Arnold Press (1 warm up, 2 sets)
Calves (1 warm up, 2 sets)
Day 2:
Incline Press (1 warm up, 2 sets)
Dips (2 sets Chest, 1 set tricep)
Flyes (2 sets)
Overhead Rope Tricep (2 sets)
Abs/Obliques (2 sets)
Day 3:
Deadlifts (1 warm up, 2 sets)
Straight Bar curl (2 sets)
Close Grip Pulldowns (2 sets)
Hammer curl (2 sets)
Any comments or suggestions?
ManBeast