So what do I currently do for workouts?  Well here is your answer…

FYI, this is a maintenance plan, as I’m currently maintaining muscle & my weight & no looking to be too lean.  This could be a good starting/intermediate plan for a healthy individual.

Monday – 30 minutes cardio

SHOULDERS/BICEPS

3 sets of each 10-12 reps

Shoulder Press db’s—-superset with 21’s (10 low to mid, 10 mid to high, 10 full range)
Lateral raises—superset with Hammer Curls
Front Plate raises—superset with DB Curls
Upright rows—superset with V-Raises

Tuesday – 40 minutes cardio

Wednesday – 30 minutes cardio (OR BOOTCAMP)

BACK/TRICEPS

3 sets of each 12 reps

Assisted Pull Ups
Straight bar pulldowns
Seated Row
Tricep dips (no weight)
DB kickbacks
Pushups (to failure)

Friday

LEGS

Plie Squats (barbell on shoulders) 12 reps—superset with Power Jacks – 20 reps, 3 sets
Smith Machine Squats 10 reps—superset with Volleys – 20 reps, 3 sets
Hack Squat 12 reps—superset with Football runs, 3 sets
Deadlifts (barbell wide stance)—superset with Split Lunge Jumps – 30 reps, 3 sets
Leg Extensions 1 drop set, 50 reps
Hamstring Curls 1 drop set, 50 reps
Butt Blaster 12 reps each leg, 3 sets

Finish with walking lunges across & back, 3 sets, no rest

Saturday & Sunday – OFF, or makeup day