Thought is was a good time to start keeping track of my work outs someplace other than my squash.
I've been a one body part a day guy for 15 or 20 years and have had very good success with that set up and will be training that way again. To date I have lost 22 pounds (down to 244lbs).
My split will be as follows:
Monday = Back (must be very careful with exercise and form due to my cervical fusion)
rack chins
Supported T-Bar Rows
Hammer one arm rows OR db rows
Lat Pulldown
Tuesday = Chest
incline
flat press
pec dec
Evening Cardio 30 minutes
Wednesday = Quads/Hams
Leg Press
Hack Squat
Leg Extension
db stiff leg
leg curls
Thursday = Shoulders (same as back must be careful here as well)
db press at slight incline
db side laterals
db b/o laterals
MAYBE shrugs (very light higher reps)
Evening cardio 30 minutes
Friday = Bi's/Tri's/calves
db alternating curls
preacher curls
overhead db press
press downs or cloes grip pushups
seated calf raises
Thats basically it.
Joe
I've been a one body part a day guy for 15 or 20 years and have had very good success with that set up and will be training that way again. To date I have lost 22 pounds (down to 244lbs).
My split will be as follows:
Monday = Back (must be very careful with exercise and form due to my cervical fusion)
rack chins
Supported T-Bar Rows
Hammer one arm rows OR db rows
Lat Pulldown
Tuesday = Chest
incline
flat press
pec dec
Evening Cardio 30 minutes
Wednesday = Quads/Hams
Leg Press
Hack Squat
Leg Extension
db stiff leg
leg curls
Thursday = Shoulders (same as back must be careful here as well)
db press at slight incline
db side laterals
db b/o laterals
MAYBE shrugs (very light higher reps)
Evening cardio 30 minutes
Friday = Bi's/Tri's/calves
db alternating curls
preacher curls
overhead db press
press downs or cloes grip pushups
seated calf raises
Thats basically it.
Joe
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