So... some people have asked for my full routine. I'm gonna post it and let me know if you have any questions on the exercises. Some are obvious but some may require explaining. I have put links and explanations in other threads... just too lazy today to copy them in here, lol. This is my usual routine, and I do them in this specific order. Should be in gym no longer than an hour on either day and if it takes longer.... pick up the pace between reps. There's no rest between any of these exercises. Its do one and immediately go on to the next. Typically I go to the gym when its empty so there's only a couple people there and I don't have to wait for anything. I go to a high end gym (its $90.00 a month) and there isn't a meat head crowd standing around doing nothing. I'd rather pay the $90 a month than sit there and wait 20 min for some jackass to stop texting between his dumbbell curl sets
Monday: Upper Body
Wide Dip: 1 x 40
Push Up: 1 x 110 to 1 x 30 (110 normal push ups and then immediately drop knees to ground and do 30 more)
Freemotion Raise: 1 x 12
Machine Fly: 1 x 10
Incline Dumbbell Press: 1 x 6 @ as heavy as I can go and then 2-4 more half reps when I can't do another full rep.
Pull Up: 1 x 60
Seated Dumbbell Bicep Curl to Press: 1 x 12
Smith Machine Upright Row: 1 x 8
Freemotion Reverse Cable Cross & Tricep Extension Combo: 1 x 20
Freemotion Bent Over Row: 1 x 12
Rubberband Tricep Kickback: 1 x failure
Dumbbell Front & Lateral Combo Raise: 1 x 20 (each side)
Rest 3 min, repeat x 3
Thursday: Lower Body (and Abs)
Squat: 1 x 6 (heavy)
Machine Single Leg Press to Calf Extension: 1 x 10 to 1 x 20 (heavy but also full ROM so it gets my hamstrings as well as quads)
Donkey Calf Raises: 1 x 20 (heavy)
Weighted Side Lunge: 1 x 20 (holding 100 lb curl bar overhead)
Hamstring Machine Curls: 1 x 12
Decline Bench Crunches: 1 x Failure
Hanging Leg Lifts: 1 x Failure
Hanging Leg Kicks: 1 x Failure
Hanging Side Leg Lifts: 1 x Failure (each side)
Hanging V: 1 x Failure
Wood Chop High to Low: 1 x 50 (each side)
Wood Chop Low to High: 1 x 50 (each side)
Decline Bench Twist Crunch: 1 x Failure
Leg Cross Twist Crunch: 1 x Failure
Rest 3 min, repeat x 3
My stats:
36 yo, 70.7 in (between 5'8" & 5"9), 206.3 lbs, 10-11% bf right now.
I do NO CARDIO... none. I use to do MMA on off days and that was my only form of cardio. I also eat whatever I want. I just have a 7-1 (7 grams of protein for every 1G of Carb) mentality when I'm choosing what I want to eat. I eat ice cream, cake, and I'll destroy some boneless wings by the dozen.
I'll post pics for the Conditioning Classic. I can't upload pics right now from my computer due to a forum issue.
Let me know if you have any questions....
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