Sorry i had forget ... Here is my training : ( I'll post diet in a few days, i have it, but in french, i must translate it in english ) :
My favorite workout is with barbell :adore:
I ALWAYS change my exercices, combination, intensity ... I work to feeling, i look for a maximal congestion at each training ... I don't stop a training as much as i have not it.
# Week 1 :
Monday : Shoulders-Trap/Biceps/Cardio
Tuesday : Legs-Calves/Abs
Wednesday : Rest ( Abs )
Thursday : Chest/Triceps/Cardio
Friday : Back-Trap/Biceps/Abs
Saturday : Shoulders/Triceps/Cardio
Sunday : Rest ( Abs )
# Week 2 :
Monday: Chest/Biceps/Cardio
Tuesday : Legs-Calves/Abs
Wednesday : Rest ( Abs )
Thursday : Shoulders-Trap/Triceps/Cardio
Friday : Back/Biceps/Abs
Saturday : Triceps/Legs-Calves/Cardio
Sunday : Rest ( Abs )
# Week 3 :
Monday : Chest/Abs
Tuesday : Legs-Calves/Cardio
Wednesday :Rest ( Abs )
Thursday : Back/Shoulders-Trap/Abs
Friday : Biceps/Triceps/Cardio
Saturday : Rest ( Abs )
Sunday : Rest
# Week 4 :
Monday: Chest/Triceps/Abs
Tuesday : Legs-Calves/Cardio
Wednesday : Rest ( Abs )
Thursday : Shoulders-Trap ( Traps light )/Biceps/Cardio
Friday : Back-Trap ( Traps heavy )/Triceps/Abs
Saturday : Legs-Calves/Biceps/Cardio
Sunday : Rest ( Abs )
NB : I stop cardio in a cutting cycle ( for all summer ), in order to not loose mass because i don't eat enough calory ... I do cardio mainly in winter, to maintain a bf inferior to 10 %.
I change combinations, sometimes Chest + Biceps, the other week : Chest + Triceps ...
Time for a training ( Without Cardio ) : 1h15 ~ 1h30