i like to change my workout theme every 4-5 months, sometimes high volume, sometimes high reps,sometimes combo... anyways, now im trying to just maintain the muscle and up my cardio some more. i dont wanna take a break from lifting, so i just plan on STIMULATING muscles and not blasting the shit out of it
Day1: Chest/Bi/Tri
Bench Press X5
Cable Flyes x5
Preacher Curls x5
One Arm Dumbell Curls x(3-5)
Tricep Pushdowns x5
Dips x5
Day2: Back/Delts/Traps
Lat Pulldowns x5
Low Rows x5
Seated Military (Front) x5
Lateral Raises X5
Shrugs x 5
Upright Rows x (3-5)
Day3: Legs
Leg Extensions x5
Hack Squats x5
leg Curls x5
Squats x5
Calf Raises x5
Calf Rotators x5
Day4: Chest/Bi/Tri
Incline bench x5
Flyes x5
Barbell Curls x4
Cable Curls x4
SkullCrushers x5
Rope pushdowns x5
Day5: Back/Delt/Traps
Hammer Rows x5
underhand grip pulldowns x5
Military Press (Machine) x5
Front Raises x5
Shrugs x3
upright Rows x3
Day6: Legs
Probably like day 3, with little variation
Day7: Rest
i'll be doing cardio 20-25 mins in the morning, 30-35 mins in the afternoon. Also abs 5-6 days a week.
feel free to comment