New workout

Time for a more regimented approach to my gym sessions.  It's been too easy of late to just swap workouts around, which can obviously lead to forgetting what I've done and when I did it, so....

I'm doing a three-day split over five days in the week with Wednesdays (as per) and Sundays (also as per) off.  Unfortunately this means Saturday walk/run now becomes a gym session.

My three workouts will consist of Chest and Triceps; Back and Shoulders; Legs and Biceps - which will be cycled through 1-3 as my workout days arrive (starting Monday).

This means I'll do each workout every 4 days (Chest and Triceps on Monday, Friday, then Tuesday, Saturday, etc), reducing the likelihood of DOMS affecting performance when I mix workouts (has been known to fire some lat-pulldowns and a quick set of arm curls into every visit).

The workouts
Chest and Triceps
Bench Press, heavy weights, 5 sets, 5 reps
Incline Bench Press, moderate weight, 3 sets, 8 reps
Cable Flyes (sp?), low weight, 3 sets, 10 reps
Cable/Rope Pushdowns, moderate weight, 3 sets, 8 reps
Bench Dips (raised feet), 3 sets, 10 reps
Flat Bench Alternate Dumbell extensions, light weight, 3 sets, 10->8->6 reps each arm

Back and Shoulders
Barbell Bent-over row, moderate weight, 5 sets, 5 reps
Lat Pull-down, heavy weight,  4 sets,  6 reps
Seated row, heavy weight,  3 sets,  6 reps
Shoulder shrugs, heavy weight, 3 sets, 8 reps
Standing Barbell Press, moderate weight,  5 sets, 7 reps
Dumbbell Lateral Raises, light weight,  3 sets, 10 reps

Legs and Biceps
Squats, heavy weight, 5 sets, 6 reps
Dumbbell Lunges, light weight, 3 sets, 8 reps or
Bulgarian Split Squats (with dumbbells), light weight, 2 sets each leg, 8 reps
Leg Curls, heavy weight, 3 sets, 8 reps
Alternate Seated Arm curls, v/light weight, 3 sets, 10->8->6 reps each arm each set
Standing Hammer Curls, moderate weight, 3 sets, 8 reps
Barbell curls, moderate weight, 3 sets, 8 reps

Some Notes
The flat bench alternate triceps extensions and alternate seated arm curls are very high rep (cardio-esque) exercises that involve hitting each arm with 72 reps each (24 reps per set), so need light weights - typically 5-7.5kg for myself.
Bulgarian Split Squats are painful when you do them and for a couple of days after.  After first doing them, I had a go on the leg extension machine - where I normally work the full stack, I struggled with a quarter of the weight, not even managing a full set.  Legs utterly trembling on the eccentric drop.
I will alternate Split Squats with dumbbell lunges for my leg sessions.


With thanks to Adam Campbell at monstersupplements.com