I have been really dedicated to my workout program the last few months.
I am looking to add some more muscle during the winter. My workout mainly consists of the compund lifts with a few accessory lifts. I am working out 4 days a week (Monday, Tuesday, Thursday, and Friday) for about 50 mins. I do 10 minutes of cardio twice a week at the end of workouts. I train pretty heavy but still try to get a full 8 reps. Sometimes, when I add more weight I will lower the reps to 5 or 6 and then build back up to 8-10 reps. It defintely is a good combop between strength and size.
Here is a look at my split
- Monday: Chest, Triceps
- Tuesday: Legs
- Thursday: Back
- Friday: Shoulders, Biceps
The big 4 exercises I do are Squats, Bench Press, Deadlift, and Overhead Press. This are the first exercises each day and are done for 4 working sets 8 reps. I do about 5-6 other exercises per day for 3 sets and 8-12 reps.
My calorie intake is around 4200 calories. I haven’t been able to weight myself in weeks because the scale is broken.
I will post more info on my program later.