Well, I have worked out for probably 8 years very on and off though. I would workout really hard for a few months, then get sick or hurt and stop for a few months. For the last year I have been very consistent though. I have been getting one muscle group a week going 5 days a week. Since the beginning of summer I started a new workout and its been pretty good to me.
M-Chest: barbell flat bench 3-4 sets 4-10 reps, incline barbell (same as flat), flys 3-4 sets 10 reps, dips 12, 10, 6 (add lots of weight), finally pullovers 3 sets of 12-15 (every 3-4 workouts switch to dumbells)
T-Back: 4 sets of pullups 10 reps, close grip pullups 4 sets of 10, tbar 3-4 sets of 12, 10, 8, 6, bentover rows 3 sets of 8-10 (sometimes throw in straight leg deadlift)
W-bi/tri: 3 different bi and tri exercises. I usually mix these up a lot so its hard to say
Th-off
Fri-Shoulders: behind the neck press 3 sets of 8-12, standing side raieses 4 sets of 12, seated bentover raises 4 sets of 10, dumbell shrugs 3 sets of 8-12
Sat-Legs: (I skip these way too often as already mentioned) Squats 4 sets of 8-12, front squats 3 sets of 8-12, hack squats 2-3 sets of 10, leg curls 3 sets of 8-12, seated calf raises 4 sets of 12-15
Sun-off
I do abs almost every day I workout switching between uppers and lowers
Upper: 3 sets of 25 crunches, 3 sets of 25 machine crunches (now I'm using weight, but before I wasn't), 200 standing side twists, 50 crunches
Lower: 3 sets of 25 reverse crunches, 200 bentover side twists, 3 sets of 25 hanging leg lifts
I don't eat great, but its definetly not the worst. I'm working on getting better w/that part of my training. Its by far the hardest for me as I love food and if I let myself I can gain weight very quick.
Another note: just this week I started two-a-days. Same workout as above which I do around 6-7pm but now I'm getting in the gym early around 8-10am and doing a lightweight high rep workout w/added cardio. I'm hoping to add more definition w/this two day workout because my body has become puffy since I started taking NOexplode and not doing cardio.
As far as intensity, I would say I'm about an 8/10. I would like to workout a little harder, but if I'm all business all the time I find it hard to keep getting to the gym. I love working out exactly how I am now, and I think thats the most important part of any workout program. One that makes you want to be there!
