New Workout!

It is that time again. Time for me to change up the workout. I have been doing the "Giant Sets" and loved them, but my body is just too used to it. So now I'm doing a "High Volume-High Intensity" workout that Amy gave me. Basically, you do super-set types. The first exercise is done as heavy as possible with 8 reps. The next exercise on the list is 12 reps per arm/leg at lower weight. Basically you are wearing the muscle out to death. Believe me, I did shoulders this morning and they were ON FIRE. Here is the split:

Monday - Shoulders

BB Shoulder Press
DB Alternating Shoulder Press
Rear Delt Row on Pec Dec Machine
1 Sided/Alternating Rear Delt Row on Pec Dec
Standing Calf Raise
Alternating 1 Leg Standing Calf Raise
Machine Lateral Raise
DB Alternating Lateral Raise Fitball

Tuesday - Spin Class and Abs

Wednesday - Back

Pull-ups
Seated Cable 1 Arm Lat Row
Lat Pulldowns
1 Arm Bent Over DB Lat Row
Straight Bar Cable Lat PulloversMachine 1 Arm Lat Row

Thursday - Quads/Calves

DB Plié Squats-Feet Far Apart
DB Walking Lunges
Smith Machine Squat-Feet Apart
1 Sided, Alternating Leg Press
Seated Calf Raise1 Leg Seated Calf Raise

Friday - Cardio Only/Abs

(Plyometrics - running track, bleachers, pushups, lunges, etc)

Saturday - Off

Sunday - Glutes/Hams
Barbell Good Mornings
Alternating Seated Leg Curl
Abs-1 Exercise
Dumbbell Dead Lift
Alternating Lying Leg Curl
Abs-1 ExerciseBack Extension

The biggest change is the cardio on Friday. I have never really done Plyometrics. I'm not sure where to begin. I've also got to find a good track and bleachers. I guess I could go to the Santa Fe High School which is right by my house, but I'm not sure if there will be students using it. So I may have to make Saturday my day to go do that cardio, and then do glutes and hams on Friday instead. Or, I may go to the park over by my work and try to make it work. That would be easy to swing after I get off work on Friday. If anyone has a clue where would be a good place to get that new plyometrics workout in, please let me know.

Cardio on other days is Wednesday and Sunday for 35 minutes. The spin class is an hour, and the plyometrics is 45 minutes.