Here is a typical work out day for me, now that I’ve been training for over 3 years.
Right now I train 5 days a week in the gym with weights, and my workouts last about 90 minutes include the warm ups and the cool downs
Here’s what I did:
A1). Push Ups, 4 sets of 10 reps, (you could do incline push ups if you are still building up strength!), keep the tempo controlled, and take a 60 seconds break between sets
B1). Smith Bench Press, 4 sets of 8-10 reps, controlled tempo, with a 45-60 seconds rest between sets. Each week I try to add weight, do more reps, or reduce the rest period to make it more challenging
C1) Single Arm Seated Shoulder Press, Neutral Grip, 3 sets of 10 reps, 2010 tempo, 40 seconds rest
D1) EZ Bar Biceps Curls, 4 sets of 8-10 reps, 2010 tempo, 30 secs rest superset
D2) Pulley Single Arm Tricep Extension, Reverse Grip, 4 sets of 8-10 reps, 2010 tempo, 30 seconds rest
*those last two exercises are to be done together as a super set which really cuts down on time in the gym!
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