Let me know if you like this. I try to shoot for 1 hour three times a week with resistance training.
Monday Legs. Warm up on row machine for 5 minutes.
3 sets of squats 6-8 reps
3 sets of Static Lunges on step. 6-8 reps
3 sets of leg extention 6-8 reps
2 sets of stiff leg dead lifts 6-8 reps
Calves rise 3 sets 12 reps
Wednessday warm up Ab roller 25x4
Leg lifts incline 3 sets at 12
Reverse ab roller with legs folding 2 sets 12 reps
Friday Push ups 4 sets but normally takes 4 sets 25 reps 4 sets.
Machine pull up less weight but I get 3 sets 10 reps. minus 30% body weight
barbell curls 3 sets 6-8 reps
Cable push down for tricep 2 sets 6-8 reps
This takes me about 60 minutes.
The only thing I use to take was the shift ope before working out.
Any suggestions for preworkout. A friend was suggesting jacked for preworkout for creatine but I get sick of creatine. Do they have creatine that is not in a drink like a cream/patch or jacked in caps.