Your routine looks great. I particularly like that you only train 4 days a week. I'm considering giving your routine a try which is why I'm asking you for more details. The routine I've been following for quite awhile requires hitting the gym 6 days a week, but limiting the training period to not more than an hour and preferably 45 minutes. I don't include cardio in that time frame, so it adds another 20 to 30 minutes to the routine time.
Do you vary the exercises for each muscle group? How many different ways to you hit your quads, chest, biceps and triceps, etc. You mention that you train fast with little rest between sets. Do you ever get winded or need a longer rest time when exercising large muscles using heavier resistance, such as when doing squats for quads? Do you feel like you don't get enough cardio by moving swiftly through your routine? What kinds of exercises/equipment do you do strictly for cardio? When you add in cardio is it on the same day that you are lifting and do you do it before or after the rest of your routine?
I also shoot for minimal rest times between sets. I sometimes get the rest period down to 30 seconds on smaller muscle groups. If I go full blast like this, I'll occasionally count that as sufficient for cardio. One cardio exercise that really puts a burn on my quads is the lateral Helix machine, specially when doing it in a half squat position. Even a minute doing laterals this way makes my quads feel like they are on fire.
Whew!! Lot of questions. I’ll answer most in a video. It’s easier. But in short, I change up exercises about every 4 weeks or so. Again, at this point in my training I’m Superseting the SAME body part not opposing. Example would be biceps..
Standing BB curl- 4 x 21’s Superset w/
Alt DB Curl - 4 x 12
Plate loaded Preachers - 4 x 12-15 Superset w/
Hammer Strength Single arm curl - 4 x 12-15
Reverse BB curl (ez) - 3 x 12-15Superset w/
90 degree DB curl - 3 x 10-12
Leg day is usually up to 32 sets of paired exercises
