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 3
1A Lateral Raises 3 x 7
1B Gable Rear Delt Fly 3 x 7
2A EZ Bar Triceps Extension 3 x 10
2B EZ Bar Curl 3 x 10
3A Ab Wheel 3 x 12
3B Dumbbell Standing Calf Raise 3 x 12
Notes!
- I use the same weight in all three sets.
- I do not rest at all between exercises, supersets, or muscle groups.
- I use Total Gym 1000 in Gable Rear Delt Fly.
- I try to add one rep to each set for every workout (e.g. 3×8, 3×9…)
- I do only three sets each of these smaller muscle groups because they get work also in training the biggest ones:
- chest: front delts, triceps, and abs
back: rear delts, biceps, and abs
thighs: calves and abs
- chest: front delts, triceps, and abs
If you are a healthy advanced trainer, you can try these programs below: