Here it is, let me know if it sounds good... I am just starting back out and have been doing total body workouts 3 days a wekk for the past 2 months, this is what I am switching it up to:
Week 1 will be low rep workouts and Week 2 will be high rep workouts
Chest
Week 1
Db Incline 2x 5-7
Dips 2x 5-7
Db flyes 2x 5-7
Cable crosses 2x 5-7
Week 2
Flat Bench 3x 10-15
Incline Db flyes 3x 10-15
Smith Incline press 3x 10-15
Decline Db 3x 10-15
Biceps/Triceps
Week 1
Skull crushers 2x 5-7
Rope push downs 2x 5-7
CG bench 2x 5-7
Hammer Curls 2x 5-7
Seated Incline Db curls 2x 5-7
Preacher Curls 2x 5-7
Week 2
Same as above but with high rep range
Back
Week 1
Deadlift
WG lat pull down
CG seated Row
Db Row
Week 2
Same as above but high rep range, may sub. In some chin ups.
Shoulders
Week 1
Db Side raises
Db Shoulder press
Smith back/front shrug
Week 2
Same as above, high rep tho and may sub in upright smith row, front raises, and military press.
Legs
Week 1
Squats
Calf raises
Leg extension
Leg curl
Week 2
“” high rep may sub in Db lunges, and leg press
Split
Mon. Chest ABS
Tues. Legs
Wed. Shoulders/ tri’s ABS
Thurs. Back/Bi’s
Fri. OFF ABS
Sat. OFF
Sun. OFF
Reply With Quote