I have a friend who has been lifting for the last 7-8 years and I asked him to help me design a good workout. I told him I was not concerned with how "difficult" the workout is...I just want something that will be effective and safe. For reference, I have about 70-90 minutes to dedicate to working out, each day. I work out alone, generally, to save time.
The current workout is four days a week, with cardio on off days (usually about 40 minutes worth, sometimes more or less). Workouts are on M, T, R, F and are set out as follows:
M:
Barbell bench (4 sets)
Dumbbell incline bench (3 sets)
Chest flies (3 sets)
Dips (3 sets to failure)
Skull crushers (3 sets)
Cable pushdowns (3 sets)
Abs: Hanging leg raise (4 sets), Crunches (4 sets)
T:
Deadlifts (3 sets)
Bent over rows (3 sets)
T-bar (3 sets)
Hyperextensions (3 sets)
Straight bar curl (4 sets)
Dumbbell incline curl (3 sets)
Concentration curl (3 sets)
Abs: Lying leg raise superset (3 sets)
R:
Squat (4 sets)
Leg ext. (3 sets)
Leg curl (3 sets)
Calf raise (4 sets)
Abs: Plate transfer (4 sets), Decline situps (4 sets)
F:
Dumbbell military press (4 sets)
Lateral raise (3 sets)
Front raise (3 sets)
Upright rows (3 sets)
Abs: Dip leg raise (4 sets) and Cross leg ups (4 sets) superset
Most sets are composed or 10 reps...some decrease from 12-6 or 15-10.
What do you guys think?
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