OK, here's mine - all are 4 sets of between 6 and 8 reps, as per standard hypertrophic training after a 5 minute warm up on the cross-trainer and an initial warm up set.
MONDAY - chest, shoulders and triceps
Flat bench press
Incline dumbell bench press
Barbell military press
Dumbell shoulder press
Tricep dips - after failure on the last set, I whip the assisting cushion up and carry on on that, when I reach failure on that, I increase the level of assistance, and repeat the process until my arms are burning.
20 mins on cross-trainer at 145-150 heartrate, 3 minutes cool down the then stretching
TUESDAY - cardio only
40 mins on cross-trainerat 145-150 heartrate, 3 minutes cool down the then stretching after a scoop of whey in the morning
WEDNESDAY - upper back and biceps
Close grip lat pull down
Bent over rows
Shrugs
Dumbell preacher curls - after failure on the last set, I use the next dumbell down, and carry on on that, when I reach failure on that, I move down to the next lower dumbell, and repeat the process until my arms are burning.
Reverse wrist curls (tiny frame, tiny forearms - my get plenty of exercise on my flexors but I don't on my extensors, hence these) - I do the same past failure technique as with the bicep curl
20 mins on cross-trainer at 145-150 heartrate, 3 minutes cool down the then stretching
THURSDAY - cardio only
40 mins on cross-trainerat 145-150 heartrate, 3 minutes cool down the then stretching after a scoop of whey in the morning
FRIDAY - lower back, abs and legs
Kneeling ab crunch (using a pull-down pulley and rope)
Squats (arrgh ya bastard, I hate these)
Straight-leg deadlifts
Calf raises
20 mins on cross-trainer at 145-150 heartrate, 3 minutes cool down the then stretching
My stats: 5'6", weighing in at 11st 9lb/74KG
<message edited by groovemeister on 13 October 2005 13:32>