hey guys i just started my new job and its been killer on my workouts i dont have enough time to ever fully complete a workout after school b/f i go off to work i get out of school at 12:30 and am due at work between 2 and 2:30 so really ill get to the gym around 1ish and only have an hour or so to workout and be able to go home and get ready for work so ive shortened up my workout as in no 2diff. muscle groups in the same day except like calfs and abs so here it is let me no what yall think it looks as if itll be perfect timing wise for me and should keep me gaining thanks yall
Monday
Chest:
Bench (barbell) (1 20) (1 10) (2 8) (2 6)
Incline (dumbbell) (3 8)
Incline fly’s (3 10)
Dips (2 20)
Abs
Tuesday
Quad’s:
Squat (1 15) (1 10) (2 8) (1 6)
Lunges with barbell (2 20)
Hamstrings:
Laying hamstring curl (3 12)
Calf’s
Wednesday
Biceps:
Barbell curl (3 8)
2hand over head cable curls (3 10)
Hammer curls (2 8)
Reverse grip cable curls (2 10)
Abs
Thursday
Traps:
Dumbbell shrugs (2 10) (2 8)
Barbell shrugs behind back (4 8)
Delts:
Side lateral fly’s (L-shape) (3 10)
Shoulder press (2 10)
Seated fly’s (3 10)
Calf’s
Friday
Triceps:
Cable pull-downs (C-bar) (2 12) (2 10)
Over cable extensions (3 8)
One arm cable kick backs (3 12)
Rope press downs (2 12)
Abs
Saturday
Back:
Deadlift (1 10) (5 5)
T bar lat pull downs (2 10) (2 8)
Seated cable rows (2 10)
Wide grip pull-ups (5 5)
Calf’s
Sunday
Stretch
Cardio
15mins bike
1/2mile treadmill
15mins bike
i dont really ever do cardio cuz im trying to put on a lil more size but im out of football now and dont ever really do anything but workout so i just threw the lil cardio day in at the end...