How I work out 7 days a week | Lifting Weights

*I am no professional body builder or personal trainer, this is my personal advice, based on my personal experience.*
*Just because this works for me, does not mean it will work for you.*
*Remember to always warm up before lifting heavy and stretch afterwards.*


Any questions just ask. (There may be some typos, if so I apologize in advance)



I've had a couple people ask me for more details about my work out schedule, so I decided to do a quick write up.

I do a lot of reps and sets, some people say to stick to 4 sets, 8-12 reps....You need to find what works for your body and just go with it. I usually do 2-3 warm up sets and then start my working sets. I like to make sure my body is properly warmed up before every going heavy.

This may or may not be exactly what I do, but it definitely sums it up. I switch things up frequently to keep things fresh. Between doing, incline, decline, flat, high, low, parallel, high weight, low weight, super set, negatives, pause, etc. You can have 20 different works outs for one exercise.


On my high rep days, I like to incorporate super sets and drop sets with a short rest period.



Overview

Mon - Chest/Tri
Tues - Back/Bi
Wed - Legs
Thur - Arms/Shoulders
Fri - Chest
Sat - Back
Sun - Legs




Details

Mon - Chest/Tri (High weights, low reps)
Barbell Bench Press - Bar x10, Bar x10, 95 x10, 135 x3, 135x8, 185 x3, 185 x8, 225 x2, 225 x5, 245 x2......
Incline Dumbbell Press - 35 x5, 35 x10, 55 x 5, 55 x10, 70 x5, 70x5, 85 x4, 85 x4......
Weighted push ups - Bodyweight x10, BW x20, 45lbs x10, 45lbs x10....
Weighted Dips - BW x10, BW x10, 45lbs x10, 90lbs x10, 90lbs x10....
Tricep Pulldowns - Cable machine, don't know exact weights....warm up light, and increase to 4-6 reps
Overhead Pull overs (laying down on flat bench) - 45 x10, 65x10, 85x10, 100x6, 100x6.....


Tues - Back/Bi (Low weights, high reps)
Bent over barbell rows
Pull ups
Bent over dumbbell rows
Barbell shrugs
Wide grip lat pull down
Close grip late pull down


Wed - Legs (High weights, low reps)
Leg extension
Leg curl
Dumbbell lunges
Squat
Deadlifts
Leg Press
Calf Raises smith machine

Thur - Arms/Shoulders (Supersets)
Hammer Curls
EZ Bar Curl
Dumbbell Shoulder press
Reverse grip pull down
Straight arm raise
Laying down bicep curl

Fri - Chest (Low weights, high reps)
Bench press
Decline dumbbell
Cable Crossover (high and low)
Incline press smith machine
Chest plate raise (25lb plate, lay on flat bench, hold plate vertical (skinny way), slow presses and squeeze)

Sat - Back (High weights, low reps)
Pull ups
T Bar Rows
Deadlifts (focus more on the back)
One arm cable row (high and low)
Rear Delt extension (sit on bench, lean forward a little, focus on bringing elbows back and squeezing the traps)

Sun - Legs (Low weights, high reps)
Lunges, lunges, lunges
Seated calf raises
Leg Extension
Leg press