I was talking to a good friend in another thread about our workouts and I thought why not post it in the health forum. So post up your workouts guys, what are your goals for your workouts?
This is my workouts, I use a 1 second cadence between reps and a 30 second rest between sets. I do either 3 sets of 10 reps or 5 sets of 10 reps. I do alternating days with a day of rest between so Mon- Chest... Tue- Rest Wed- Legs... Thu-Rest Fri-Abs Sat-Chest... Sunday-Abs. My Abs workout is a shorter workout so I do it three times a week and alternating weeks I skip Sunday.
Chest, Arms & Abs
5 sets twisting oblique crunch (Captains chair)
2 sets leg raises (Captains chair)
5 sets bench press (85 lbs)
5 sets crunches (60 lbs)
5 sets Lat Pulls (70 lbs)
5 sets twisting oblique crunch or weighted crunch(Alternate)
3 sets curls (65)
5 sets back extensions (60 lbs)
5 sets twisting oblique crunch
3 sets bench press
3 sets back extension (75 lbs)
3 sets curls
3-5 sets weighted crunches (55 lbs)
Treadmill
Legs, lower body and abs
5 sets twisting oblique crunch
2 sets leg raises
5 sets leg press (90 lbs)
5 sets weighted crunches
5 sets leg extensions (35 lbs)
5 sets twisting oblique crunch or weighted crunch (alternate)
3 sets leg raises
Treadmill
5 sets leg curls (45 lbs)
5 sets twisting oblique crunch or weighted crunches
5 sets calf raises (90 lbs)
5 sets leg raises
Abs
5 sets twisting oblique crunch
3 sets back extension
5 sets weighted crunches
2 sets back extension
5 sets leg raises
3 sets bench press
Treadmill
5 sets twisting oblique crunch
3 sets back extension
5 sets weighted crunches
2 sets back extension
3 sets leg extensions
5 set crunches or leg raises or twisting oblique crunch
There are other excercises I want to add like sqauts, lunges etc. but I want to wait until I hit a plateau and then switch it up. Feel free to critique or suggest other excercises that might be more beneficial. My main goal is to get a six pack and right now the top abs are defined and show but the lower abs are still covered in a layer of fat and need more work. Yes I do have my nutrition in check I know it is 80% food and 20% work. I eat 0 trans fats and very little saturated fats, only the trace amounts that are in foods. I eat 30% of my daily intake in protein and try to keep my carbs in the 40s.
This is my workouts, I use a 1 second cadence between reps and a 30 second rest between sets. I do either 3 sets of 10 reps or 5 sets of 10 reps. I do alternating days with a day of rest between so Mon- Chest... Tue- Rest Wed- Legs... Thu-Rest Fri-Abs Sat-Chest... Sunday-Abs. My Abs workout is a shorter workout so I do it three times a week and alternating weeks I skip Sunday.
Chest, Arms & Abs
5 sets twisting oblique crunch (Captains chair)
2 sets leg raises (Captains chair)
5 sets bench press (85 lbs)
5 sets crunches (60 lbs)
5 sets Lat Pulls (70 lbs)
5 sets twisting oblique crunch or weighted crunch(Alternate)
3 sets curls (65)
5 sets back extensions (60 lbs)
5 sets twisting oblique crunch
3 sets bench press
3 sets back extension (75 lbs)
3 sets curls
3-5 sets weighted crunches (55 lbs)
Treadmill
Legs, lower body and abs
5 sets twisting oblique crunch
2 sets leg raises
5 sets leg press (90 lbs)
5 sets weighted crunches
5 sets leg extensions (35 lbs)
5 sets twisting oblique crunch or weighted crunch (alternate)
3 sets leg raises
Treadmill
5 sets leg curls (45 lbs)
5 sets twisting oblique crunch or weighted crunches
5 sets calf raises (90 lbs)
5 sets leg raises
Abs
5 sets twisting oblique crunch
3 sets back extension
5 sets weighted crunches
2 sets back extension
5 sets leg raises
3 sets bench press
Treadmill
5 sets twisting oblique crunch
3 sets back extension
5 sets weighted crunches
2 sets back extension
3 sets leg extensions
5 set crunches or leg raises or twisting oblique crunch
There are other excercises I want to add like sqauts, lunges etc. but I want to wait until I hit a plateau and then switch it up. Feel free to critique or suggest other excercises that might be more beneficial. My main goal is to get a six pack and right now the top abs are defined and show but the lower abs are still covered in a layer of fat and need more work. Yes I do have my nutrition in check I know it is 80% food and 20% work. I eat 0 trans fats and very little saturated fats, only the trace amounts that are in foods. I eat 30% of my daily intake in protein and try to keep my carbs in the 40s.