New Workout routine as of 11/15/2015

Monday Arms & Chest

Inclined Bench Butterflies Warm up: 7 sets, light weights, high reps (60+), 1 min rest.

Inclined Bench Butterflies: 3 sets, 80lbs, 8-12 reps, 1 min rest.

Inclined Bench Butterflies: 1 set, 120lbs, 1-2 reps, 1 min rest.

Inclined Bench Butterflies Cool down: 4 sets, light weights, high reps (60+), 1 min rest.

Overhead Presses, Curls, Wrist Curls, Standing flies, and Shoulder Shrugs same as above…

Tuesday Legs & Stomach also cardio

1/2 Sit Ups (Warm Up): 30 minutes, rest 1 minute.

Sit Up: 3 sets until failure, rest 1 minute…

Calf Raises (Warm Up): 3 sets, No weights, Until failure.

Calf Raises: 3 sets, 120lbs, Until failure, rest 1 min.

Leg Extensions and Leg Curls same as Calf raises.

Weds: Cardio day

Thursday Arms & Chest

Same as Monday

Friday Legs & Stomach also Cardio

Same as Tuesday

Weekend: Cardio + free time

For cardio I do either 10-15 miles on bike, walk 6 miles, or 20+ miles on exercise bike. Hopefully, soon I can do 20 miles a day on bike and it won't take over 2 hours…