by Boss Man » Tue Jun 29, 2010 7:37 pm
You can do full body 3x a week.
As for splits you have options.
1. Pair things up like Legs / Biceps, Chest / Triceps, Back / Shoulders.
2. Do a 4 days split 2x Upper, 2x Lower alternated, with a day off in the middle, so 2 workouts before and 2 after the day off, obviously alternating the UB and LB workouts.
3. A 5 day split, with a Bi's and Tri's day in it, not seperate days, which means a 6 day split instead. Not keen on that personally.
In adherence to your current schedule the two best options in my eyes are TBT x3 or the paired option.
So for the paired option try something like this, with Abs included as well.
Legs / Biceps
4 Sets Squats, 8 reps.
4 Sets Lunges, 8 reps.
3 sets E-Z Bar Curls, 8 reps
3 sets Inclined Hammer Curls, 8 reps. (Both DB's working at once).
90 seconds Planks and 20 Leg Raises.
Chest / Triceps
3 sets Bench press, 8 reps.
3 sets Peck Dec 8 reps.
2 sets Skullcrushers, 8 reps.
2 sets Pressdowns, 8 reps.
90 seconds Planks and 20 Leg Raises.
Back / Shoulders.
3 sets Deadlifts, 8 reps.
3 sets Bent Over Barbell Rows, 8 reps.
4 Sets Shoulder Presses, 8 reps.
90 seconds Planks and 20 Leg Raises.
That keeps things simple, without using a lot of fancy exercises, that might require two or more movments in a rep, like Arnold Presses do for example.
This might be a workable thing, if you go for a paired option. If it needs a little tweaking, then fair enough.
I hope you are all doing well. Just got to sit down after a long workout/work day. Phew...good to put my feet up. Ahhhhh!! So I haven't been posting my diet because it stays pretty much the same. Boring!!! I know I am bored just writing it. I hate to subject you all to reading it!! Been pretty good overall, though. 
The carb/sweets cravings are getting less. Back in the groove and recovering from my "post-vacation" blues. My trainer has really been kicking my butt! He really comes up with some stuff. Monday he had this rope thing. It was two heavy ropes weighted down on one end. I had to take the free ends one in each hand and swing my arms up and down to make waves. We did 3 sets at 3 mins each. I could barely finish!!! Also, for another exercise I had to pull the rope bringing the weight to me doing that 10 times for one set!!! We did about 5 different exercises with the ropes and also combining chin ups and other exercises in between!!! I was whooped then went to work!!! Holy cow, I barely made it through the day. Today we did some combo weights, push-ups and sit ups with treadmill intervals. Sooo, happy it's almost the weekend. Going to be hot here in Jersey so that means BEACH!! 
Sooo, this morning was some combo weights exercises and treadmill intervals. So glad that's over and I am chillin with a protein smoothie. 
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Glad to see you are also alive and well. 
I also have not missed any workouts, however I have just decided to not use my trainer anymore due to financial reasons. He is an awesome trainer and I am happy with the results it's just a strain on the budget. Sooooo, I am really nervous about going on my own because I am absolutely CLUELESS on what to do. 