Muscle groups separated as follows:
Chest/Triceps
Back/Biceps
Shoulders/Legs
Usually 3 exercises per body part unless I've found myself plateauing of late, in which case I'll shock my body by doing either less exercises with much heavier weights or more repetitions with much lighter weights. Normally though, I do 3 sets of 9 reps for each body part.
2 sets of 20 ab exercises done between every set while I rest the major muscle I'm working on that day.
40 minutes of cardio done any where from once to three times a week.
No set "schedule" in terms of days I work out and days I don't work out... I listen to my body and rest when it tells me to... sometimes that means after one cycle (3 days) I'll rest for a day, or it could mean 4 cycles (12 days) before taking a "rest day".
Diet's also key I think... usual low fat, protein/carb diet and I eat every 4 hours or so.
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