I'm 5'8", 140 lbs. I've been doing this workout for about a month. My current workout is:
Monday, Wednesday, Friday
I do a core workout and run for about an hour (I run 6 miles in 54 minutes), or I do a mile warm-up and then do sprints. As I lower my time, I'll add more mileage to keep it around an hour.
Tuesday, Thursday, Saturday
I alternate between these two workouts
1.
Chest press
Right now I do 5 reps, 3 sets at 135 then 5 reps, 4 sets at 150
Wide-grip pull-ups
When I started I was doing 4 sets of 6, and I would have to cheat a bit on the last two sets. I'm now doing 4 sets of 7 with good form.
Dips
3 sets of 8. I am contemplating using a belt and adding 25 lbs of weight.
Dumbell bicep curl w/twist
3 sets of 8 (I saw someone else do the twisting part so I copied it lol)
2.
Deadlifts
3 sets with 110 plus the bar, 4 sets with 120 plus the bar
I don't remember the name of this exercise but you basically step up on a box with a dumbell in each hand, 3 sets of 10 reps with each leg
Back extensions
3 sets of 8 and I hold a 45 lb weight
Calf extensions
3 sets of 25
Monday, Wednesday, Friday
I do a core workout and run for about an hour (I run 6 miles in 54 minutes), or I do a mile warm-up and then do sprints. As I lower my time, I'll add more mileage to keep it around an hour.
Tuesday, Thursday, Saturday
I alternate between these two workouts
1.
Chest press
Right now I do 5 reps, 3 sets at 135 then 5 reps, 4 sets at 150
Wide-grip pull-ups
When I started I was doing 4 sets of 6, and I would have to cheat a bit on the last two sets. I'm now doing 4 sets of 7 with good form.
Dips
3 sets of 8. I am contemplating using a belt and adding 25 lbs of weight.
Dumbell bicep curl w/twist
3 sets of 8 (I saw someone else do the twisting part so I copied it lol)
2.
Deadlifts
3 sets with 110 plus the bar, 4 sets with 120 plus the bar
I don't remember the name of this exercise but you basically step up on a box with a dumbell in each hand, 3 sets of 10 reps with each leg
Back extensions
3 sets of 8 and I hold a 45 lb weight
Calf extensions
3 sets of 25