Oh, stop!



I'm still working on the bottom half, but it's coming along ever so slowly since I increased my leg workouts to do more heavy volume work.

I'll do a better job of this at some point, but here's my current routine.

Roughly, I do a 4 day split:
Monday: quads

3 sets of 10 squats with 25 lbs a side
then 5 sets of 15 leg press, 2 plates a side
then 2 supersets of sissy squats with seated leg extensions

Tuesday: Shoulders, chest and triceps
I do a LOT of rear delt work

Shoulder side raises, 12 pound dumbbells
Arnie presses: 20 lb dumbbells
lying rear lateral shoulder raises (face down on incline bench): drop sets with 8s, 5s, 3s
Face pulls
Bent over rear delt rows with 20 lb dumbbell

Chest: incline flyes with 15 lb dumbbells
incline chest press with 35 lb dumbbells

Triceps: overhead tricep extension, single 45 lb dumbbell - 3 sets of 6 or 8
standing tricep rope extensions - 3 sets of 8 with 30 lbs

Thursday: hammies!

leg press, but with toes off the platform so I press through heels - 3 or 4 sets of 10-12 with 2 plates a side
SLDL - (Stiff leg deadlift) - the bar plus a plate a side, 3 sets of 10
OR
the bar plus 25 a side, 4 sets of 12
Leg curls - three sets
back extensions, one LONG set, squeezing glutes at top of movement

Friday: back and biceps

Seated cable rows, 3 sets of 6 or 8 with 70 lbs
lat pull downs, 3 sets or 6 or 8 with 90 lbs OR assisted chinups, which I've been doing more of lately for pulling the lats out
shrugs - one long set of 10 or 12 with 105 lbs (it's the heaviest ez curl bar we have, and I'm too lazy to load up a bar to do more but it's not hard to go heavy with these)
Dumbbell pullovers (like barbell pullover, but with a single 45 lb dumbbell - looks like a dumbbell lying triceps extension, but with straight arms so the back does the work ) - 3 sets of 8


biceps: seated alternating dumbbell curls: three sets of 6 with 25 lbs a side
incline alternating dumbbell curls: three sets of 6 with 15 lbs a side
reverse bicep cable curls - use the overhead lat pull down bar, close grip, palms up, thumbs out. Grip, sit down, then pull down with biceps, then release slowly and let it back up.

Here's a site with videos for the exercises if you would like to figure out what the heck I'm talking about :http://www.exrx.net/Lists/Directory.html

Oh, and I try to get out once or twice a week for a bike ride, and I walk a bit. I've decreased the cardio because I'm finding lifting works better for body composition.