Morning weight 226.
Was planning on taking off tonight, but we will see......supposed to get walloped by a Tues night into Wed so might not be able to make it one of those two nights or even both so might try to squeeze out chest tonight.
I usually do:
chest and upper legs
Back and a small two workout on biceps (want to improve biceps the most)
Arms (biceps and triceps)
Then repeat. Typically try to go two days on, one off, then 3 on, one off if possible. All depends.
flat bench dumbell - 4 - 5 sets; 10 reps until last set which is most weight for 6 - 8 reps
incline (same sets as above)
flys (same sets as above)
Decline bench (every 2 - 3 weeks with same as above)
Wided grip pulldowns
Single arm row
two handed row
Close grip pull downs
Bent over rows
Every 2 - 3 weeks I try and do deadlifts
Front raise (plates, dumbells, or cables)
Delt row (on the bench)
Rear Delt Raises
Single arm shoulder press ( forgot name of machine)
triceps - Skullcrushers, dips, kickbacks, close grip bench, Pushdowns (both hands and then single handed), pushdowns
Biceps - seated curls, preacher curls, concentration curls, cable curls, hammer curls
Legs - pretty basic - squats, press, ham curls, leg curls (quads)
Pretty much follow for chest and back 4 sets with 10 reps and last set is max weight up to 6 - 8 reps
Arms are 3 sets of 10 for each
Shoulders are 4 sets of 8 - 10 for each
right now I am not calorie counting. Doing more carb counting and protein counting to be honest. Figuring i am keeping on average between 200 and 250 grams of carbs per day.
BTW...doing cariod 15 - 25 min each time I go which "says" it is burning 200 - 300 cals....eh.