Workouts

Below is an example of what a usual week in the gym looks like for me. I have been training and eating clean for almost 2 years. When I first started out I only made it to the gym 2-3 times a week and my workouts typically only took 45 minutes. As I progressed I started going to the gym 5-6 times a week and my workouts now take about 2 hours. It takes time to build tolerance and endurance to lifting weights but we all have to start some where :)

MONDAY: BACK
Wide-Grip Lat Pulldown (4 sets, 12-15 reps)
Seated Cable Row (4 sets, 12-15 reps)
Hammer Strength Lat Pulldown (4 sets, 12-15 reps)
One Arm Dumbbell Row (4 sets, 12-15 reps each side)
Dumbbell Pullover (4 sets, 12-15 reps)
Bent Over Barbell Row (4 sets, 12-15 reps)
One Arm Cable Lat Pulldown (4 sets, 12-15 reps each side)

TUESDAY: ARMS
Barbell Curl (4 sets, 12-15 reps)
Alternating Dumbbell Curl (4 sets, 12-15 reps each arm)
Cable Hammer Curl (4 sets, 12-15 reps)
Reverse Barbell Curl (4 sets, 12-15 reps)
One Arm Dumbbell Preacher Curl (4 sets, 12-15 reps each arm)
Tricep Pushdown (4 sets, 12-15 reps)
Bench Dips (4 sets, 12-15 reps)
Cable One Arm Tricep Extension (4 sets, 12-15 reps)
Seated Triceps Press (4 sets, 12-15 reps)
Close-Grip Barbell Bench Press (4 sets, 12-15 reps)

WEDNESDAY: LEGS
Leg Press (4 sets, 12-15 reps)
Leg Extensions (4 sets, 12-15 reps)
Barbell Split Squat (4 sets, 12-15 reps each leg)
Stiff-Legged Barbell Deadlift (4 sets, 12-15 reps)
Curtsy Lunge (4 sets, 12-15 reps each leg)
Plie Squat (4 sets, 12-15 reps)
Barbell Walking Lunges (4 sets 12-15 reps each leg)
Calf Press (4 sets, 12-15 reps)
Seated Calf Raise (4 sets, 12-15 reps)
Standing Calf Raise (4 sets, 12-15 reps)

THURSDAY: SHOULDERS
Seated Barbell Military Press (4 sets, 12-15 reps)
Upright Barbell Row (4 sets, 12-15 reps)
Cable Lateral Raise (4 sets, 12-15 reps)
Bent Over Low-Pulley Side Lateral Raise (4 sets, 12-15 reps)
Front Dumbbell Raise (4 sets, 12-15 reps)
Arnold Dumbbell Press (4 sets, 12-15 reps)
Hammer Strength Shoulder Press (4 sets, 12-15 reps)

FRIDAY: CHEST
Barbell Bench Press (4 sets, 12-15 reps)
Barbell Incline Bench Press (4 sets, 12-15 reps)
Decline Barbell Bench Press (4 sets, 12-15 reps)
Incline Dumbbell Fly (4 sets, 12-15 reps)
Flat Bench Dumbbell Fly (4 sets, 12-15 reps)
Decline Cable Fly (4 sets, 12-15 reps)
Pushups (4 sets, 12-15 reps)

I train all of these body parts on separate days. I usually do not perform cardio so I usually will just pick up the pace on a couple of my lifting days by incorporating active rests and minimal resting time in between sets.