Note: There are three main questions in this post, and I've helped you find 'em by bolding 'em
Last year, after a lot of finangling, I got lots of feedback and put together a 3-day split weight lifting regimen. At the time, it was taking me around 45 minutes each time. I'm down to 35 minutes, I think because I'm resting for less time between sets, but I wanted to check this over with folks to get feedback
again, and to ask if I should be adding something to get my time up closer to 45 minutes
Warmup: Prisoner Squats, Lunges, Crunches, Pushups, Pullups, Inverted Rows (takes roughly 5-7 minutes), and resetting weights.
Day 1: Back/Biceps
- DB Bicep Curls
- BB Deadlift
- DB Concentration Curls
- BB Bent-Over Row
Day 2: Chest/Triceps
- BB Benchpress
- DB Triceps Kickbacks
- DB Hammer Curls
- DB Incline Flys
Day 3: Legs/Shoulders
- BB Squats
- DB Rear Lateral Rise
- BB Military Press
- DB Standing Calf Raises
- DB Lunges
Everything is done in supersets paired off (first two, last two), 4 sets 8 reps. On Day 3, the last three things are done as one superset.
Also, now on off days, I'm thinking of adding some light isometric exercises.
Almost all I've found work the abs, so I'm trying to vary it a bit. The idea is to get a more stable core and to be setting aside a set time EVERY day where I'm on the weight mat in my living room doing something. I did a plank the other day just to see how long I could hold it and got to 45 seconds. Yeah ...
Exercises: Plank, Side Bridge, V-Up/Sit, Ski Squat, Bicycle Crunch, Rear Incline Bridge.
NONE of these are weighted so's to give the CNS and muscles time to recover from heavy weights on the regimen mentioned above. Is this latter part overkill?