hotelcalifornia

Recently (3 weeks ago) I changed my workout rotine, objective definition, to the following format:

1. Back: warm up 10m, 2 exercices x 10 sets x 10 reps, 1 exercice for abdominals x 3 sets x 15 reps

2. Chest: warm up 10m, 2 exercices x 10 sets x 10 reps, 1 exercice for gluteos x 3 sets x 15 reps

3. Shoulders: warm up 10m, 2 exercices x 10 sets x 10 reps, 1 exercice for abdominals x 3 sets x 15 reps

4. Arms/Legs: warm up 10m, 1 superserie triceps/biceps x 3 sets x 10 reps, 2 exercices x 10 sets x 10 reps, 1 exercice for gluteos x 3 sets x 15 reps

5. Full body: warm up 10m, 1 superserie triceps/biceps x 3 sets x 10 reps, 2 exercices x 10 sets x 10 reps, 1 exercice for abdominals x 3 sets x 15 reps

Notes:
* every week I change the exercices for each muscular group and the workout order;
* rest: fri e sun;
* workout duration: less than 1 hour;
* rest between sets: less than 1 min.
* weighs: about 60%/RM.

Thanks in advance for your comments.

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