Current Workout-My old workout that you can find in the diet section is still a favorite and I will most likely go back to it when I get closer to a show. But this new one is nice for allowing more rest in between muscle group days. Basically Two Upper body workouts and two lower body workouts. I am still doing minimum of 40 minutes AM and PM of cardio everyday to keep bodyweight under 220lbs.

Monday- Chest/Back – Upper Body- supersets
Incline Smith Barbell Bench Press- 3 sets 15,12,8-10
Lat Pulldown or Pullup-(wide grip)- 3 sets 15,12,8-10
Incline Dumb Press- 3 sets 15,12,8-10
Lat Pulldown or Pullup-(close/reverse grip)- 3 sets 15,12,8-10
Incline Dumb Flyes- 2 sets 12,8-10
Lying T-Bar rows- (wide grip) 2 sets 12,8-10
Pek Dek- 2 sets 12,8-10
Lying T-Bar rows- (close/reverse grip) 2 sets 12,8-10

Bowflex-
Seated Handle Incline Presses-3 sets 15,12,8-10
Widegrip Pulldowns-3 sets 15,12,8-10
Seated Barbell presses-3 sets 15,12,8-10
Closegrip reverse pulldowns-3 sets 15,12,8-10
Seated wide flyes-2 sets 12,8-10
Widegrip rows from above-2 sets 12,8-10
Standing flyes-2 sets 12,8-10
Closegrip reverse rows from above-2 sets 12,8-10

Tuesday- Quads/Upper Abs- Lower Body
Old Leg extension machine-3 sets 15,12,10
Old Hack squat machine-3 sets 15,12,8-10
Smith front squats-3 sets 15,12,8-10
Hack machine-3 sets 15,12,8-10
Leg machine-3 sets 15,12,8-10
Nautilus crunch machine- 2 sets of 100 (front), 2 sets of 50 (side)

Bowflex-
Leg extensions-3 sets 15,12,8-10
Sissy squats from above-3 sets 15,12,8-10
Reverse deadlifts-3 sets 15,12,8-10
Seated Barbell crunch-3 sets 15,12,8-10
Kneeling side crunch-2 sets 12,8-10

Wednesday- Cardio/Rest

Thursday- Shoulders/Arms- Upper Body- SuperSuperSet
Smith Barbell Press- 3 sets 15,12,8-10
Smith Barbell Curl- 3 sets 15,12,8-10
Smith Skull Crusher- 3 sets 15,12,8-10
Hammer or Dumb Presses-3 sets 15,12,8-10
Seated Preacher Curls-3 sets 15,12,8-10
Tri Pushdowns or Dips-3 sets 15,12,8-10
Seated Dumb side raises- 2 sets 12,8-10
Seated Incline dumb curls- 2 sets 12,8-10
Lying dumb side tri ext- 2 sets 12,8-10
Lying decline reverse dumb raises-2 sets 12,8-10
Seated Preacher Larry Scott curls-2 sets 12,8-10
Seated overhead single dumb ext-2 sets 12,8-10

Bowflex-
Seated Handle Presses-3 sets 15,12,8-10
Seated Handle curls-3 sets 15,12,8-10
Standing Barbell pushdowns-3 sets 15,12,8-10
Seated Handle side raises- 2 sets 12,8-10
Standing or Lying Handle curls-2 sets 12,8-10
French presses-2 sets 12,8-10
Standing Handle reverse raises- 2 sets 12,8-10
Seated Handle hammer curls-2 sets 12,8-10
Seated ball/handle tri extensions- 2 sets 12,8-10

Friday- Hams/Calves/Lower Abs- Lower Body
Standing straight leg deadlift- 3 sets 15,12,8-10
Standing Leg Curls-3 sets 15,12,8-10
Lying Leg Curls-3 sets 15,12,8-10
Hanging straight leg raises-2 sets
Hanging side knee raises-2 sets

Bowflex-
Standing Leg Curls-3 sets 15,12,8-10
Standing ankle ham curls-3 sets 15,12,8-10
Hanging straight leg raises-1 set
Standing side handle twists-1 set

Saturday/Sunday- Cardio/Rest