Day 1:
- Lats (latissimus dorsi) - Bent-over Rows OR Horizontal Pull-ups, Chins (overhand grip), DB Rows
- Lower Back - Good Mornings
- Abs - Jacks
- Calves - Standing Calf Raises
- Legs/Cardio - Stationary Bike - depending on energy level
Day 2:
- Chest (Pectorals) - Push-ups (with bars to increase range of motion)
- Biceps - DB Curls, BB Curls (heavy)
- Lower Back - Good Mornings
- Abs - Jacks
- Calves - Standing Calf Raises
- Legs/Cardio - Stationary Bike - depending on energy level
Day 3:
- Full Body - Clean & Press
- Delts - Seated DB Shoulder Press, Lateral Raises, Reverse Flys
- Lower Back - Good Mornings
- Abs - Jacks
- Calves - Standing Calf Raises
- Legs/Cardio - Stationary Bike - depending on energy level
Day 4:
- Cardio/Legs - Stationary Bike for approximately 60 minutes
Day 5:
- Off
You may have noticed that I don't directly weight-train my triceps or quads. My triceps have always been fast gainers, and between the push-ups, clean & press and shoulder press, I feel they're being trained effectively. As for my quadriceps, again between the clean & press and the stationary bike, they appear to be trained adequately. Also, as I said, I *try* to keep to the 5 day rotation, but unfortunately there are often many more days off in-between active days. If you look at the dates of my training journal this week, I already had an unscheduled day off yesterday, and so far I haven't hit the bike today.
Subsequent posts will break down each day and exercise.
OK, now to try to psyche-up for an hour on the bike.
