Hey gang! Wanted to post my current workout schedule that I have abided to for 3-months! Thanks to the help of Scott, Daniel Meyer, nate_dawg, and Mcmike, I have made some great gains!
Now I need suggestions for a good 2-day weight training days and one-day I will be swimming laps 30-40 min. I have to change for a while due some shoulder issues.
Thanks!
Monday (Chest, Traps, and Abs)
BB chest Press 3x10-12r
Incline BB Press 3x 10-12r
Lower cable flies 3x 10-12r
Standing Overhead Press 3x 10-12r
skull crushers 3x 10-12r
Abs 3x25r
decline pushups 1x25r
Standing calf raises 3sx20-25r
Wednesday (Quads and Calves)
Leg extentions 3x12r
Squats 3x10-12r
Leg Press 3x12r
Standing calf raises 3x20-25r
Leg curls 3x12r
Stiff Legged Deadlift 3x12s
Friday (Back and Biceps)
Lat Pulldown 4x10-12r
Low Rows 4x10-12r
Lat Pulldown reverse grip 3x10-12r
Deadlifts 3x10-12r
Hammer Curls 3x8-10r
Preacher one-arm curl 3x10-12r
Abs 3x25r