7 minute jump rope warm up
Barbell upright row
Bent over row
That's a typical day. I alternate between 5x5's and 4x8's. I throw legs in there every other day by doing squats, calf raises, leg extensions, and longer on the jump rope. Once or twice a week I'll do abs, too.
Personally, I think if you're working your ass off in the gym, you need to be eating right as well. Have one cheat day per week or per month to look forward to. Eat healthy the rest of the time and you'll watch the weight fly off.
What are your goals by the way? Are you looking to trim? Gain muscle?
Last edited by Chief Brody; April 29th, 2013 at 10:50 AM.