This is my workout routine. I prefer barbells to machines but my gym kind of sucks. Usually 3x 8-12 with 30-90 sec rest between sets, depending. On cardio days I just stay in my target HR zone. PWO meal is always a protein shake and sometimes a banana too.
Mon (Chest & Arms)
Smith Machine Incline Bench Press
Cable Crossover
Cable One-Arm High Curl
Cable Standing Biceps Curl
Cable Rope Triceps Pushdown
Machine Assisted Dip
Core junk (decline crunches, leg raises, whatever)
Tues (Cardio)
Bike 6 mi
Wed (Legs)
Smith Machine Squat
Leg Press Machine
Seated Leg Curl
Calf Raises
Thigh Adductor
Thigh Abductor
More core junk
Thurs (Cardio)
Bike 6 mi
Fri (Back & Shoulders)
Smith Machine Bent Over Row
Smith Machine Shoulder Press
Wide Grip Lat Pulldown
Cable Lateral Raise
Cable Reverse Fly
Dumbbell Shoulder Shrug
Hyperextensions
Machine Assisted Chin-up
Even more core junk
Sat/Sun off unless I feel like doing cardio one day, which lol no