chest/back/legs/calves/abs
shoulders/lowerback/ arms/forearms /abs
I do each group 3 times a week one rest day on sunday . chest backand leg day, is 2.5 hours including warmup, shoulders/lower back/arms/forearms and abs 3 hours including warm up, 5sets of 8-10 every exercise, 2-4 exercises depending on bodypart . I do this early morning before work. and luckily for me, my office in several streets away from the gym. So I just have to take a shower and it's less than five minutes walk into work. I also once a week, either do a max deadlift or push press and replace that with my usual back or shoulder workout.
I also do a circuit of 25 reps with light weights, depending on what bodyparts I train today, to warmup, so for instance before, the chest/back/leg day, I bench press straight arm pullover /pulldown ,dumbell row with light dumbell/ body weight squats, lunges and leg curls. I then stretch and I also stretch after. 30 secs for main bodyparts being worked 20 secs for other bodyparts .
Couldn't train like this regular without an excellent large high protein diet and various supplements.I tried it without the supplements in particlular and didn't last a month without needing a break. Iam a big fan of animal supplements and universal , won't hear me say a word against them .
shoulders/lowerback/ arms/forearms /abs
I do each group 3 times a week one rest day on sunday . chest backand leg day, is 2.5 hours including warmup, shoulders/lower back/arms/forearms and abs 3 hours including warm up, 5sets of 8-10 every exercise, 2-4 exercises depending on bodypart . I do this early morning before work. and luckily for me, my office in several streets away from the gym. So I just have to take a shower and it's less than five minutes walk into work. I also once a week, either do a max deadlift or push press and replace that with my usual back or shoulder workout.
I also do a circuit of 25 reps with light weights, depending on what bodyparts I train today, to warmup, so for instance before, the chest/back/leg day, I bench press straight arm pullover /pulldown ,dumbell row with light dumbell/ body weight squats, lunges and leg curls. I then stretch and I also stretch after. 30 secs for main bodyparts being worked 20 secs for other bodyparts .
Couldn't train like this regular without an excellent large high protein diet and various supplements.I tried it without the supplements in particlular and didn't last a month without needing a break. Iam a big fan of animal supplements and universal , won't hear me say a word against them .
