Hi, i didn’t training for more than 2 month, unfortunately. And i want make a split program for 5 Day and the 6th day swimming 1 hours or more, crowl and so on, for work my condition and my breath (stop smokig) also because i like that and i think that can to be a good complementarity, one time by week is enough ?
Just i need some help for my program, to get a order and also how to organize the exercices and so on.
All of the time go to my job and i work out of step like that:
I work: Saturday to monday. Tuesday and wenesday day off, thursday and friday work.
Saturday to monday off tuesday and wenesday work thursday and friday off and saturday to monday work…
Somethime i start 7 am and finish 7pm, so i will training in the night, somethime i start 9’oclock am and i will training in the morning early,so it is good to change the time of training for the nervous system ?
my second question is for the order of my program if is good or not
Monday chest: 2/3minute rest
Bench brench dumbbell 4x8-12 rep ( inclined a bit for the middle of the chest )
Bench brench inclined 45° 4x8-12 rep
Dips 4x12-15 weighted when i get a good level
Butterfly 4x15-20 rep
Leg press 4x8-12
lunge dumbbell 4x8-12
Stiff legged 4x8-12
Leg curl 4x15-20
Hamstring curl 4x15-20
Pull up 4x8-12
seated low row 4x8-12
Barbell Bent-Over Row 4x8-12
standing lat pushdown 4x15-20
cable curl sleep on seated row 4x8-12
dumbbel curl 4x8-12
dumbbel spider curl 4x8-12
Bench press (close grip, shoulder width)
Triceps pushdown 4x20/30 light weight with
supersets with cable bent over tricep heavy weight
Military press machine 4x8-12
arnold dumbbell press 4x-8-12
dumbbell side lateral raises 4x15-20
Bent over raise 4x15-20
I just don’t know how much exercices i need for the calves and if i can put them after the training legs because that will be a long seance… so maybe after the shoulder i can training my calves.
Also when/how can i training the Abs, 1x time week is enough ? if u have some idea for the choice of the execices i will be grateful.
For the Diet i will post that tomorrow, for the organization of my diet and to take some advice and how manage that with my work.
thank u very much for ur help and time