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lucidblue
New member
I've been doing the same workout for about 4 months and I'm bored. I need something new. I'm currently doing a 4-day split (kind of like the 4 day... keeps me motivated). Here's what I've been doing:
Day 1 - Back/Biceps
DB Bicep Curls 3 x 8-10
DB Hammer Curls 3 x 8-10
Assisted Pullups 3 x 10-12
DB Bent-over Row 3 x 10-12
Seated Row (machine) 3 x 8-10
Back Extensions (machine) 3 x 10-12
20 min HIIT on eliptical
Day 2 - Legs/Shoulders
Squats 3 x 8-10 (just switched from Smith to free)
SLDL 3 x 8-10
Leg Extension 3 x 10 (Dr. told me to do for some knee problems)
Calf Press 3 x 10-12 (do on leg press machine b/c gym doesn't have a standing calf raise machine)
Seated Calf Raises 3 x 8-10
**Shoulder work is somewhat limited due to rotator cuff injury. Just started to feel better recently, so I'm trying not to over work.
Rotator Cuff Exercises
Arnold Press (stopped b/c of shoulder approx. 2.5 months ago)
Lateral Raises (stopped b/c of shoulder approx. 2.5 months ago)
Seated DB Shoulder Press 3 x 8-10 (just started last week)
DB Row (Bent-over, elbow out) 3 x 8-10
Day 3 - Chest/Triceps/Abs
Superset:
Close Grip Bench 3 x 8-10 (keeping light b/c shoulder)
Tricep Kickbacks 3 x 10-12
DB Chest Press (on swiss ball) 3 x 10-12 (keeping light b/c shoulder)
Standing Cable Fly (stopped about 2.5 months ago b/c shoulder)
Hanging Leg Raises 3 x 15 (no weight)
Crunches on swiss ball 3 x 15 (with weight)
Oblique crunches on swiss ball 3 x 15/side (with weight)
Bicycle with upper body moving (no weight)
30 min cardio on Stairmaster
Day 4 - Abs/Cardio
Hanging Leg Raises 3 x 15 (no weight)
Crunches on swiss ball 3 x 15 (with weight)
Oblique crunches on swiss ball 3 x 15/side (with weight)
Bicycle with upper body moving (no weight)
20 min HIIT on eliptical
My shoulder is starting to feel better the past 2 weeks, so I think I can start adding some things back into my workout that would have irritated it before. I looked at Krista's site for routines, but didn't see anything I really liked. Think I'm still interested in a 4 day split, but I could possibly be convinced otherwise. Any ideas are appreciated!
Day 1 - Back/Biceps
DB Bicep Curls 3 x 8-10
DB Hammer Curls 3 x 8-10
Assisted Pullups 3 x 10-12
DB Bent-over Row 3 x 10-12
Seated Row (machine) 3 x 8-10
Back Extensions (machine) 3 x 10-12
20 min HIIT on eliptical
Day 2 - Legs/Shoulders
Squats 3 x 8-10 (just switched from Smith to free)
SLDL 3 x 8-10
Leg Extension 3 x 10 (Dr. told me to do for some knee problems)
Calf Press 3 x 10-12 (do on leg press machine b/c gym doesn't have a standing calf raise machine)
Seated Calf Raises 3 x 8-10
**Shoulder work is somewhat limited due to rotator cuff injury. Just started to feel better recently, so I'm trying not to over work.
Rotator Cuff Exercises
Arnold Press (stopped b/c of shoulder approx. 2.5 months ago)
Lateral Raises (stopped b/c of shoulder approx. 2.5 months ago)
Seated DB Shoulder Press 3 x 8-10 (just started last week)
DB Row (Bent-over, elbow out) 3 x 8-10
Day 3 - Chest/Triceps/Abs
Superset:
Close Grip Bench 3 x 8-10 (keeping light b/c shoulder)
Tricep Kickbacks 3 x 10-12
DB Chest Press (on swiss ball) 3 x 10-12 (keeping light b/c shoulder)
Standing Cable Fly (stopped about 2.5 months ago b/c shoulder)
Hanging Leg Raises 3 x 15 (no weight)
Crunches on swiss ball 3 x 15 (with weight)
Oblique crunches on swiss ball 3 x 15/side (with weight)
Bicycle with upper body moving (no weight)
30 min cardio on Stairmaster
Day 4 - Abs/Cardio
Hanging Leg Raises 3 x 15 (no weight)
Crunches on swiss ball 3 x 15 (with weight)
Oblique crunches on swiss ball 3 x 15/side (with weight)
Bicycle with upper body moving (no weight)
20 min HIIT on eliptical
My shoulder is starting to feel better the past 2 weeks, so I think I can start adding some things back into my workout that would have irritated it before. I looked at Krista's site for routines, but didn't see anything I really liked. Think I'm still interested in a 4 day split, but I could possibly be convinced otherwise. Any ideas are appreciated!
