Monday, October 18, 2010

Train like me! My training split!!

Do you want to train like me!? This is my current training split!
I train 5-6 days a week, sometimes twice a day ( I split cardio and weight training). I do 3 sets of 10-15, depending on what I need to improve/build or maintain. I train heavy, and go till failure. I also judge my workouts by how I feel, if I am wiped or feel a cold coming on I go lighter.

Right now I group my body parts like this: 
Back 
-wide pulldowns
-cable rows
-close pulldowns
-double, then single arm machine rows
-assisted pullups
Legs/calves
-leg extensions
-leg press
-Romanian deadlifts
-leg curls 
-inner/outer thigh 
Chest 
-flat bench
-lying pec fly machine
-incline dumbbell press
-pec fly machine
-seated machine press 
Arms (tris/bis)
-cable tricep extension w/rope
-overhead machine extensions
-dumbbell kickbacks 
-flat bar cable pushdowns 
-machine preacher curl
-alt dumbbell curls
-barbell drag curls 
-cable curls 
Shoulders
-dumbbell side raises
-dumbbell front raises
-dumbbell press
-barbell front raise 
-machine alt front and side raises 

I do abs every other day.
- v-ups on a bench (front and sides) 4x15 ea.
-reverse crunches and "twisters" (hits your obliques, just reverse crunch version for sides)
-weighted abs on Swiss ball 10lbs 4x15
-hanging abs 4x10-15 (front and sides)

cardio I try and do 5x a week. Right now it's just the bike or eleptical for 20-30 mins as I am coming off a minor injury.
Normally it's 20-30 mins on the treadmill at a pace of 4 at an incline of 10! Burn it!!!!!!

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