Hi, these days I'm trying to go the gym 3x a week and judo 1x a week.
At the gym I do:
Bench press, shoulder press, tricep extensions
Seated pull-downs, seated cable rows, (standing) curls
Squat, stiff-legged deadlifts, (standing) shrugs
I also do abs and cardio work to varying degrees through the week.
Now, did I miss a major muscle group in there? I mean, at judo I realize that my forearms and neck need work ;o)
Day 1 chest-shoulder/tricep work,
Day 2 lats/bicep
Day 3 back/legs
seems complete for a fast workout, no?
also, for general reasons, I've been doing 3 sets of 8 reps for each exercise...but I'm seeing some talk of 5 sets of 5 reps...better for casual folk?