- Dumbbell Military Press 3x12
- Upright Rows 3x10 superset with Clean and Press 3x10
- Cable Rope Rear-Delt Rows 3x12
- Cable lateral raise 3x12 superset with Plate front raises 3x10 superset with cable internal rotation 3x12
- an hour of cardio after workout and a half of an hour later in the day
I have changed the days that I do certain muscle groups but the order is still the same as when I started.
Sunday: No weights, only Cardio
Monday: Chest and Abs
Wednesday: Legs and Abs
Friday: Biceps, Triceps and Abs
I am doing Cardio every day at this point. An hour in the morning and some after I workout. On leg days I only do Cardio once.