On this workout I pretty much go with a weight that I have to struggle with on each set’s final rep.
Here was my workout for the first month in July:
Monday
Incline Dumbell Bench (6-6-6-10-12-12)
Dumbell Bench (6-6-6-10-12-12)
Decline Flye (12-12-12-12)
Bench Dip (6-6-10-12-12)
Close Grip Bench (6-6-10-12-12)
Lying Tricep Ext. (6-6-10-12-12)
Tuesday
Leg Press (6-6-10-12-12)
Lunge (6-6-10-12-12)
Leg Extension (12-12)
Leg Curl (12-12)
Crunch (15-15)
Reverse Crunch (15-15)
Leg Press Calf Raise (10-10-12-12)
Wednesday
Rest Day, 45 min elliptical and abs
Thursday
Overhead Dumbell Press (6-6-6-10-12-12)
Upright Row (6-6-10-12-12)
Bent Over Lat Row (12-12)
Crunch (15-15)
Reverse Crunch (15-15)
Leg Press Calf Raise (10-10-12-12)
Friday
Bent Over Row (6-6-6-10-12-12)
Seated Row (6-6-6-10-12-12)
Lat Pulldown (6-6-10-12)
Barbell Curl (6-6-10-12-12)
Incline Dumbell Curl (6-6-10-12-12)
Dumbell Preacher Curl (10-10)
Saturday & Sunday
Cardio/Swimming and abs each day
Here’s the workout I’ve been doing for August:
Monday
Incline Dumbell Press (5-5-5-12-12-15)
Dumbell Press (5-5-5-12-15)
Decline Dumbell Press (5-5-5-12-15)
Decline Flye (15-15)
Close Grip Bench (5-5-12-15-15)
Bench Dip (5-5-12-15-15)
Seated Ovrhd Dmbl Ext (5-5-12-15-15)
Tuesday
Goblet Squat (5-5-5-12-15-15)
Leg Press (5-5-12-15-15)
Romanian Deadlift (5-5-12-15-15)
Leg Extension (15-15)
Leg Curl (15-15)
Weighted Crunch (20-20)
Double Crunch (20-20)
Leg Press Calf Raise (15-15-15)
Wednesday
Rest Day, 45 min elliptical and 5 rounds of:
15 Situps
15 Hanging Knee Raises
10 Kettlebell Raises (each arm)
Thursday
Upright Row (5-5-5-12-15-15-15)
Smith Overhead Press (5-5-12-12-15)
Seated Lat Raise (5-5-12-15)
Bent Over Lat Raise (12-12)
Weighted Crunch (20-20)
Double Crunch (20-20)
Leg Press Calf Raise (15-15-15)
Friday
Bent Over Row (5-5-12-12-15)
Lat Pulldown (5-5-15)
Seated Row (5-5-12-12-15)
Straight Arm Pulldown (15-15)
Barbell Shrug (5-5-12-12-15)
Standing Dumbell Curl (5-5-12-12-15)
Hammer Curl (5-5-15-15)
Dumbell Preacher Curl (5-5-12-15-15)
Wrist Curl (15-15)
Saturday & Sunday
Light Cardio, abs
I am still doing this workout until the end of August and then I will post my workout for September. I will be posting my diet daily until I go home.