Run one mile in 7 min then I hit the weights weather its upper body day or lower body day depends then I finish with another mile on the treadmill!
Today is legg day.
Starting off with squats.
3x5, because i still need more strenght in my legs.
Next is the legg press. Here i go some higher in repetitions. But still on almost my max weight.
Next are the walking lunges. 3 sets of 10 steps a leg. Here i go a litle lower in weight. Really focussing on a deep lungs and holding the core tight.
After these i check how the legs feel and decide what to do. This can be leg extensions or some work on the glutes.
Last for legs are the calvs. Here i do 3 excersises. And really go high in reps. Your calvs have fast fibers so you really need to work them for some results. Dont forget to switch your stands otherwise you dont properly target the in and outside.
To finish it off i take a muscle that i feel needs some extra work and do 1 or 2 heavy workouts for this muscle. These are always isolation.
Then 20 minutes of really slow paced cycling cuz this makes my leggs feel to much better the days after.
Kind of a blueprint of my legg day. I tend to swith it up. Sometimes i will add hacksquats or some extra glute work. But this is a basic training day.
Today is back day.
Starting off with:
Deadlifts 3x5 on my max weight.
Pull Ups 3 times to faillure
Barbell rows 3x8 not really maxing it out focused more on tension and contraction
Usually i will perform another row/lat excersise. And will do one backshoulder workout with the cables.
Shrugs. 2 excersise one focussing on the heavy work and the other on longer constraction.
Bicep routine. This is the last part. I tend to mix this up cuz training biceps is boring. Usually some curl work really doing it on technique instead of heavy because that gives me better results.
Another kind of blueprint. Its not always this but most back trainings will kind of look like this.