Hey everyone.
So a little introduction: I workout about 5 days a week. 3 days I actually have about an hour, 90 minutes to workout, the other two I have maybe 30 - 40 minutes. So I decided to split it in 3 workout days and 2 cardio days.
Here's my workout schedulle right now:
Monday:
-Overhead dumbell extension, negative, 3x6
Superset with
Incline dumbell curl, also negative, 3x6
-Overhead cable extension, negative, 3x6
Superset with
Ez Bar Curl, also negative, 3x6
-Preacher curl, 4x8
Superset with
Rope Pressdown
-Hammer curl, 4x12
superset
Reverse grip pressdown
Wednesday's are leg days, so I try to vary it a little. Leg extensions, Romanian Deadlifts, Leg Press and some balance squats on the thing I can't remember the name right now. Usually start off with negatives on the Leg Press and move on from there.
Fridays:
-Lat Pulldowns, negative, 3x6
super
Dumbell bench press, negative
-Incline Bench Press, negative, 3x6
super
Seated Row, negative
-Back flyer, 4x8
super
Front flyer, 4x8
And finish it off with Chin ups and Dips, 4x10, then go for some shoulder exercises.
Tuesdays and Thursdays I do mostly cardio (eliptical with HIIT mostly, sometimes bike or treadmill) and then workout my abs.
I've gained a little weight lately so I've been working on losing a couple pounds here and there, so I really need to have some cardio and to lose some BF. Workouts are usually in the middle of the afternoon, between breakfast and lunch.
I take a protein shake straight after workouts with a bottle of Gatorade.
anyone have any suggestions on where I can improve my trainning?
Thanks everyone, all help appreciated.
So a little introduction: I workout about 5 days a week. 3 days I actually have about an hour, 90 minutes to workout, the other two I have maybe 30 - 40 minutes. So I decided to split it in 3 workout days and 2 cardio days.
Here's my workout schedulle right now:
Monday:
-Overhead dumbell extension, negative, 3x6
Superset with
Incline dumbell curl, also negative, 3x6
-Overhead cable extension, negative, 3x6
Superset with
Ez Bar Curl, also negative, 3x6
-Preacher curl, 4x8
Superset with
Rope Pressdown
-Hammer curl, 4x12
superset
Reverse grip pressdown
Wednesday's are leg days, so I try to vary it a little. Leg extensions, Romanian Deadlifts, Leg Press and some balance squats on the thing I can't remember the name right now. Usually start off with negatives on the Leg Press and move on from there.
Fridays:
-Lat Pulldowns, negative, 3x6
super
Dumbell bench press, negative
-Incline Bench Press, negative, 3x6
super
Seated Row, negative
-Back flyer, 4x8
super
Front flyer, 4x8
And finish it off with Chin ups and Dips, 4x10, then go for some shoulder exercises.
Tuesdays and Thursdays I do mostly cardio (eliptical with HIIT mostly, sometimes bike or treadmill) and then workout my abs.
I've gained a little weight lately so I've been working on losing a couple pounds here and there, so I really need to have some cardio and to lose some BF. Workouts are usually in the middle of the afternoon, between breakfast and lunch.
I take a protein shake straight after workouts with a bottle of Gatorade.
anyone have any suggestions on where I can improve my trainning?
Thanks everyone, all help appreciated.