Well, this is my work-out plan. Fixed up a bit. Start it on Monday, and through Saturday, Sunday is my off day, Wendsday once in a while is off day too.
Upper body, I do a warm up to every lift by doing 8-15 reps.
Bench, 135-15 times, 135 again, 10 times, 155, 10 times, 180, 10 times, 200 8 times, 220 4 times, 240 2 times.
Incline, 120, 15 times, 135, 15 times, 135, 12 times, 155 or so, 10 times, 180 8 times.
Standing up french curls, 75, 15 times, 80, 12 times, 80, 10 times, 85, 8 times, 90, 8 times.
Up Right Rows, 45, 30 reps, 2 sets.
Skull Crushers, 70, 15 times, 75, 12 times, 10 times, 8 times, 80, 8 times.
Lateral Pull Downs, 80, 15 times, 85 or so, 10 times, 10 times, 95, 10 times, 110, 10 times, 8 times.
I do not remember the name of the lift, but I stand tall, 45 pound bar in hand, and raise the bar up vertical, so its about 110 degrees or so. Do this with 4 sets of 10 reps. Have'nt been doing this too long.
Military, 70, 15 times, 80, 12 times, 10 times, 8 times, 90 or so, 10 times.
Then I do another lift for my fore-arms, forgot the name too. But I just move my wrist up and down. I do near about 55 pounds. 2-3 sets of 50 reps. Might just up the weight more to near 65/70ish.
Thats the upper body lifts.
Lower body is just a few, don't have too much to do lower body.
Squats, 225 or so, 5 sets of 10 reps.
Dead lifts, doing 180 or so, gonna up the poundage soon. 180, 4-5 sets of 10 reps.
I don't do standing calf raise, do sitting calf raises, have near 140 pounds on the 45 pound bar, 140 pounds including the bar. Then I go up and down, do near 25 reps with 4 sets.
Leg extension, 90 pounds, 4 sets of 15 reps.
Some kind of leg workout, forgot the name, but it works the hamstrings good. 75-90 pounds, 5 sets of 10 reps.
I do all my work outs at about 7-9 P.M, since I live in Arizona, I don't wanna die in the heat since its in my back yard on where I lift. Do running 2-4 times a week in the A.M.
I just wanna know if I am over doing it, was thinking of changing the upper body work-outs for every work out certain days, so I carrie it all over. That, or I am gonna call my other rest day Saturday, since sometimes I feel I am over burdend by doing this whole thing.