Sit up, plank , mountain climbers, leg up and bicycle.
3 days of weight work and 1 day of stretching and cardio of choice.
Mainly focussing on big lifts in a kind of powerbodybuilding style.
Day 1 upperbody:
Bench press 4x5
Chest cable flyes 4x12
Deadlifts 3x10 plus 2x5
Bicep vs tricep supersets
Squats 5x5 (sometimes 3x12)
Walking lunges 3x12 (each leg)
Legg press superset wide vs narrow 3x12
Day3: cardio and stretches
Usually start with 15 slow warm up.
Stretches-> usually hips and lower body.
Cardio; this can be boxing, bodyweight thigs or sprints. Whatever i feel like.
Barbel rows 4x8
Pull ups 3xmax
Chin up 1xmax
Incline chest press 3x12
Bicep vs tricep supersets.
Its kind of a blueprint. Things change while being at the gym. But its kind of what im doing now. When feeling like it a 2nd legday is added. Once every 3 weeks orso sometimes instead of cardio.