Arms and Thighs (front)

Yesterday I trained arms and legs.
Arms
Dumbbell curls 4 x 6-10
Machine curls 3 x 7-12
Hammer curls 3 x 8-10
One arm dumbbell triceps extensions 3 x 8-10
Rope triceps pushdowns 3 x 8-12
One arm triceps cable extensions 3 x 12
Leg press 4 x 7-10
Did leg press on 45 degree leg press machine. Went extremely heavy over 700 pounds.

Satuday's training sesion

On Saturday I trained chest, shoulders, triceps and abs.
Incline press 5 sets
Dips 3 sets
Incline flyes 3 sets
Dumbbell pullovers 3 sets
Machine shoulder presses 3 sets
Dumbbell upright rows 3 sets
Side dumbbell raises 3 sets
Machine triceps extension 4 sets
Rope cable pushdowns 4 sets
One arm dumbbell extensions 4 sets
Bench knee in 4 sets
Rope crunches 4 sets

23 Dec 2011 Workout

Since I'm going to be gone until the 27th I decided to train shoulders, back, arms, and abs.
Press behind neck smith machine
6 x 8-15
Behind the neck pulldowns 6 x 10-12
Front pulldowns 4 x 8-12
One arm cable rows 3 x 10-15
Stiff arm pulldowns 3 x 12
Machine rows 3 x 10
Db curls 3 x 8-12
Hammer curls 2 x 6-8
Cable curls 4 x 12-15
One arm dumbbell triceps extensions
3 x 7-12
Bent-over cable extensions 3 x 10-12
Pushdowns 4 x 10
One arm reverse pushdowns 3 x 12-15
Bench knee-ins 4 x 20
Machine crunches 3 x 15

I kept rest between sets pretty short.

21 Dec 2011 Workout

Decided to take off yesterday wanted to make sure I recovered completely.
Trained chest, shoulders, and triceps. This was a short workout.
Incline press 5 sets
Flat flyes 3 sets
Chest press machine 3 sets
Incline flyes 2 sets
Press behind neck 3 sets
Dumbbell side raises 3 sets
Pushdowns 4 sets
Machine triceps extensions 3 sets
One arm dumbbell extensions 3 sets
This was a quick workout, rests were kept at a minimum with the exception of incline presses. I went a little heavy.

Full body workout routine

The following is the full body workout I use from time to time.

Dumbbell upright rows
Smith machine presses
Rear dumbbell raises
Incline press (Smith machine)
Dips
Flat flyes
Front pulldowns
Cable rows
Stiff arm pulldowns
Db curls
Machine curls
Concentration curls
Tri extension machines
Pushdowns
One arm dumbbell extensions
Leg press
Leg extensions
Leg curls
Calf raises
Calf presses
Crunches
Hanging bent knee raise

Three sets of 8-12 is performed for all exercises. For abs perform 15-20 reps. Rest 30-45 seconds per set. And up to five minutes between body parts.

Good triceps workout

The triceps makes up two thirds of the arm. They are activated when presses for chest and shoulders are performed.
Below is a good triceps exercise.

One arm dumbbell triceps extensions
4x8-10
Pushdowns
3x10-12
Bent-over triceps extensions
3x10-15
Dumbbell kickbacks
3x15
Keep your rest to 30-45 seconds. Train your triceps once per week.

Lower body workout

This morning I trained lower body. This time I trained my lower body backwards. I started training calves first and front thighs last. I started out with 15 minutes on the bike. Below is my workout:
Seated calf raise machine 6 x 20-25
Hyperextensions 4 x 12
Seated leg curls 4 x 12
Leg extensions 4 x 12
Leg press 4 x 10-15
Outer leg machine 3 x 15-20
Inner leg machine 3 x 15
Leg extensions (one leg at a time) 3 x 15
Bench knee-in 3 x 20
Crunches 3 x 20

Weights were moderate heavy can't do super heavy workouts due to lower back problems. Since I'm a fast trainer I rested 30-45 seconds between sets.

I will take the next two days off. Have trained all the my body parts this week.