I like to train at least five times a week, splitting each day into a different body part. For example.
Day One: Chest.
Day Two: Arms
Day Three: Abs
Day Four: Back and Shoulders
Day Five: Mainly CV.
I am blessed or cursed with big legs hence (blessed) why I very rarely give them a weights workout as the cycling and running work them enough. (cursed when trying to fit into small play boats)
Each workout lasts approx 45 minutes and would include four to five weight exercises for each body part. with 2 to 5 minutes of CV in-between each weights exercise.
A typical session would go like this.
5 min CV warm up. Bike or treadmill.
Lat pull down
2-5 min CV. High pace.
Shoulder Press
2-5 min CV. High pace.
Bent over Row
2-5 min CV. High pace.
DB Lat Raise
2-5 min CV. High pace.
Wide grip pull-ups. To failure.
5 min warm down on Bike or Cross trainer.
I have found this to be one of the best routines for losing fat, this is because the heart rate is kept high by doing the CV in-between the weights, which burns more calories.
How you do the weights depends on the results you require. For strength and size do 3 sets of 12 reps of each weights exercise, for endurance 3 x 15-18 reps and just size 3 x 6-8 reps ensuring the last set is to failure. I find what works best for me is a mix between strength and size by setting the weight too only just achieve 12 reps on the first set then 10 reps the second set and 8 reps the third set but still target for 12 reps on each set. Once you achieve 12 reps on all three sets then increase the weight.
With any routine the body will soon adapt and the benefits gained will get less, that's why mixing it up now and again produces greater gains. So when the routine feels stale just go for a blast on one body part till failure or a complete session of CV but don't keep it to one machine. Split the 45 minutes between all the CV machines in the gym. This way the body does not have time to adapt and the gains will be better.
Also don't forget to stretch after the warm up and at the end.
It is true NO PAIN NO GAIN. I know because my fitness dropped when I experimented with the NO PAIN way.
