I break up body parts when I weight train...
Here is an example of what I did 2 weeks ago (I have lifted since then but have not been good with posting it! Once I complete my workout tonight, I'll post the week's lifting so you can check out my gym log)
Monday 3/4
Lifted at night
Incline Dumbbell Curls 20 x8, 25 x6, 25 x4
Standing Cable Curls 3 sets of 12 (light, pump sets) 20 for all 3 sets
Stiff Leg Deadlifts 45 x8, 55 x6, 70 x4
Seated Calf Raises 70 x12, 90 x10, 110 x8
Crunches on exercise ball 3 sets of 12
Wed 3/6
Lift at night
3 sets x8,x6,x4
Incline Dumbbell Flyes 30,40,40
Pec Dec Flyes 50,70,90 lbs
Lateral Dumbbell Raises 30,50,60 lbs (machine)
Skullcrushers 30,30,40 lbs
3 sets of 12
Overhead Dumbbell Tricep Extensions 15 lbs for all 3 (light, pump sets)
Plyometric Crunches
Fri 3/8
Lifted at night
3 sets x8,x6,x4
Seated row 40,60,80
One-arm row 20,20,25 lbs
Reverse Pec Deck 40,50,60
Leg Extensions 50,60,70
Leg Press 110,130,150
3 sets of 12
Abs: Bicycles
You can see that I split up body parts and still get them all in! Monday I do biceps/hamstrings and calves/one ab exercuse
Wed I do chest/tricep/one ab exercise
Fri I do back/quads/ one ab exercise
900 or less calorie intake is WAY too low! If you are exercising and working out heavy, your muscles need more than that to feed them! Try eating more and I bet you will better during the week!
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