Sure!
I'm getting really bored of this one, been doing it for about 8 weeks now I think?
Currently i'm doing no cardio in hopes to put on muscle (which I did! YAY!) but I will have to start on Sunday
12 reps of everything weighted with little to no rest, instead of resting I go down weight
15 reps of no weight leg excercises and 20 reps of all calf things
usually 4 sets of everything, and these days take 45 minutes - longer if there are also abs involved. My abs are usually pretty tired by then end of the 45 anyway just be squeezing the core to keep form!
Monday Chest (my new favourite!) and abs
pec dec machine and chest press machine superset
incline smith rack and dumbell flies
cable thingies and pushups
45 degree single arm press thing
and dumbell presses if time permits
Abs: Lying bench leg raises with bum up and cable pulldowns
Tuesday Back:
Lat pull downs 4 sets widegrip, 4 sets bicep grip
Seatd row with the going forward lower back thing
back machine supersets ones like a wide lat one and one is the one you pull back and keep your elbows up
45 degree pull down back thing
Wednesday off - I usually come in anyway and try and work on the flexibility
Thursday: Legs:
Leg press, 45 degree if available! 4 sets wide stance, 4 sets close stance
seated leg curl (dont have a lying one unfortunately) superset with lunges
seated leg extension superset with weightless squats - it's weird, the lunges KILL me, but the squats I dont feel anything. now i dont have a trainer man though I can do real ones again
I can also do more deadlifts again cause I get really sore from that too!
We dont have a standing calf machine so I do them on the 45 degree and the seated calf
machine. they always burn like a biartch
Friday: Shoulders and abs:
Shoulder press machine superset with lat raises, if I cant make it to 12 I look like a tard and do it with no weight
cable superset shrugs, front raises, rope pull back things and lat raises, repeat x 4
My shoulders get fatigued really fast so i usually only get to 30 minutes and then do the same abs again
rest sat and sunday