I am very much a gym bunny and try to go as often as I can, it averages out to about 3 times a week, I also recently have started running on the days that I am not at the gym.
I use a fitness app called 'Strong Lifts 5x5' which helps me keep track on my weights and helps me progress. So, what do I do?
An average session for me includes:
-Squats (2 warm up sets and then 5 sets of 5 reps) I am currently squatting 60kgs.
-Deadlifts (2 warm up sets and 1 set of 5 reps) I am current deadlifting 45kgs.
-Bench press (2 warm ups then 5x5) I am currently benching 25kgs.
-Overhead press (2 warm ups then 5x5) I am currently at 25kgs.
-Barbell row (2 warm ups then 5x5) I am currently at 25kgs.
-21s which are a bicep curl exercise where you do 7 from bottom to half way up, 7 from half way up to the top and then 7 of the whole movement. I currently either use a 10kg barbell or 12.5kg barbell.
-Tricep pushdown (usually do 4 sets of 10 reps) for this I use a variety of weights.
-Ab workout (a variety of abdominal exercises, often using Adrian James' app)
-15 minute treadmill run (apart from times where I have done runs outside the day before)
This is my general workout routine, some parts do vary from time to time. If I cant get to the gym I like to do Blogilates videos or the 30 day shred videos, both are very good. I am good friends with the Personal Trainers who work at my gym so they help me with my form and stuff so please ask the PTs working at your gym before trying anything hard as you could injure yourself.
I try very hard to eat well and not eat anything bad, although I do treat myself every now and then and can have less strict days sometimes (I'm having pizza for dinner tonight haha PIZZA GAINS).
For now, thank you and good bye,