Workout Pattern

Chest will be Dumbbell Flys 3 sets 8 to 12 reps, Dumbbell Press, 3 sets also and 8 to 12 reps and of course the king of all basics and effective Push ups 3 sets and 15 to 20 reps, Triceps will be Skullcrusher 3 sets 8 to 12 reps and Tricep Dips with weights 3 sets and 8 to 12 reps. all of this exercises is on Monday. Back and Biceps is Scheduled every Wednesday. Back will be Pull ups with weights 3 sets and 8 reps, Dumbbell Rows 3 sets and 8 reps. Barbell Curls 3 sets and 8 reps. Dumbbell Curls 3 sets and 8 reps. Chin ups is one of the best exercise it hits back and biceps with weights 3 sets and 8 reps. Quads or Legs and Shoulders every Friday. Leg workout will be Lunges 3 sets and 8 to 12 reps. Squats 3 sets and 8 to 12 reps. Hamstrings will be Stiffed Deadlift 3 sets and 8 to 12 reps. Side Raises for shoulder 3 sets and 8 to 12 reps, Reverse Flys 3 sets and 8 to 12 reps. Military Press 3 sets and 8 to 12 reps. I also One hand Dumbbell Calf Raise 3 Sets and 15-20 reps. Tuesday, Thursday, Saturday and Sunday will be all types of Cardio from jogging, skip ropes and swimming. I do the Ab workout every Sunday or Saturday. I also do Full Body Workout. I change my workout plan every 2 or 3 months if I feel bored or I don't feel any gains. Hope this help you out.

Wow. It seems that working out is the center of living for you. Good for you that you are able to organize your workout routines. As for me, I now only stick with cardio training. I have been lifting weights before just to lose weight. However, the results were not really what I was hoping for. I was gaining mass. I looked leaner however, it felt the same. Moving was just so much effort. My focus before was my arms,chest and thighs. I just hope that jogging will do the trick for me.