Just now I train at home with weights every other or if needed more recovery, the third day.
1. chest + back
2. quads + hamstrings
3. side delts + rear delts, triceps + biceps, abs + calves
I do supersets. This means doing two exercises one after another with minimal rest between.
SUPERSET WORKOUT 2
- I use the same weight in all three sets.
- I try to add one rep to each set for every workout (e.g. 3×4, 3×5…)
If you are a healthy advanced trainer, you can try these programs below: