[neutronnorman]

Well, Lovely Liv, you asked for it! I'm signing up!

My workouts tend to change in volume, frequency and intensity.
I'll start this way, though I vary which exercises I'll do during the week. Here are some that I frequentley employ.

Monday and Thursday: Chest, Shoulders, and Triceps.

Chest: Bench Press, incline dumbell flys at 60 degree angle, dips.
Shoulders: Military Presses, dumbel side lateral raises, front barbell raises, bent over lateral raises.
Triceps: Skull crushers, french curls, push downs, (regular, reverse grip, rope), kick backs, Iron Teardrop giant sets.

Tuesday and Friday: Legs, Back, Biceps, forearms, calves

Legs: Squats superset with dumbell pullovers, leg extension, leg curl, lunges.
Back: lat pulldowns ( regular grip, reverse grip, close grip, etc.), Chin ups or pullups (assisted), Stiff-leg or Bulgarian deadlifts, Barbell or dumbell shrugs, dumbell or barbell rows.
Biceps: EZ-bar Curls, Incline Curls, Standing Barbell Curls, concentration curls, preacher curls, Iron Teardrop Barbell giant set, hammer curls, reverse grip curl.
Forearms: Wrist curl, Reverse grip curls, and those silly hand grip thinggies that are springs with a plastic handle, 2 sets to failure (about 70 reps)
Calves: Standing calf raise, seated calf raise, donkey calf raises.

Abs: I'm registered on the July ab challenege.

Training duration per day: 40-70 minutes.
Rep range: 3-25, depending how I feel (squats, sometimes up to 50-60 depending on load. For example,if I have a 75 lb barbell over my shoulder, then I'll crank out about 50-60 reps.)

I do supersets and giant sets. For a shoulder giant set, I might do military presses, followed immediatley by lateral raises and finished with bent over or front raises. The last time I did this (Monday, June 29 th.) my shoulder were so pumped that the fabric on my tee shirt rubbing on my shoulder was producing a lot of discomfort. I used a 95 lb bar bell for military presses for 8 reps, 36.6 lb dumbells for lateral raises for 10 reps and a 50 lb barbell for front raises for 9 reps. I did three giant sets total for shoulders.

Finally, after working out a body part, I practice fascia stretching so I can stretch the high tension fascia fibers so my muscles can have some volume in space to grow.

Put me in for 840 minutes this month.