Went off my whole body routine and doing a split again. I don't know how they call training the whole body in one day a beginner routine. It's the hardest routine you can do. Today I did chest and arms. No warm ups listed.
Bench press 2 x 6
Incline bar press 2 x 6
Flat dumbbell flies 2 x 10
Push ups 2 x max
Barbell curl 2 x 10
Alternate dumbbell curl 2 x 8
Single D handle bicep cable curl 2 x 12
Conventional tricep push downs 2 x 10
Lying tricep extensions with an ez curl bar 2 x 8 (elbows really hurt with these)
Single arm reverse D handle extensions 2 x 12
Barbell forearm wrist curl 2 x 20
Reverse wrist extension 2 x 15
Ab wheel 2 x max
crunches with plate behind head and legs on a bench 1 x40
Ab bicycle type crunches 1 x 50
Machine crunches 2 x 35
Ivanko gripper 2 x 20
I rested about an hour after this then went for 5K run. It was 88 degrees out and I was really shot after the run. Tomorrow legs. If I am really ambitious I might try to ride outside on a bicycle after for a leg burn and cardio.
