adhara:

I’ve started watching Doctor Who.  Just got through Series 1 (Doctor #9) and I am about to start series 2. I Cried at the finale. Christmas Invasion made me cry.  No one told me I would cry.  WTF.

it’s too good.  thanks, Whovians, you guys dragged me in and now I’m hooked and emotionally invested and In love with Captain Jack Harkness and mourning #9 and Intrigued by the mysterious depth of #10.   aaaaaaaaaaaahhhhh

tiinasaurus said: GDI… am I going to have to get into this now? Cause I hate not getting all the inside jokes on Tumblr. Netflix?

Tiina! it is all on Netflix!

I wrote this up for Carla Bellydance but really, it’s a good plan for pretty much anyone. Included links to Exrx.net for gifs of the movements. Go at your own pace and please consult a physician before training and a trainer at your gym for proper form.
 Best split for me usually is 3 days: Shoulders and arms one day, Leg and abs day, then Back and Chest day.
 
shoulders
3 sets db press or front military 8-10 http://exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html or http://exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress.html
3 sets side laterals 10-12 http://exrx.net/WeightExercises/DeltoidLateral/CBLateralRaise.html
3 sets rear lateral machine or db 10-12  http://exrx.net/WeightExercises/DeltoidPosterior/LVRearLateralRaise.html or http://exrx.net/WeightExercises/DeltoidPosterior/DBRearLateralRaise.html

 
tris
3 sets 10-15 rope pushdown http://exrx.net/WeightExercises/Triceps/CBPushdown.html or http://exrx.net/WeightExercises/Triceps/CBPushdownRope.html
3 sets french curl “skull crusher” bar or machine 6-10 http://exrx.net/WeightExercises/Triceps/BBLyingTriExtSC.html or http://exrx.net/WeightExercises/Triceps/CBLyingTriExt.html
3 sets each arm rear overhead 8-10 http://exrx.net/WeightExercises/Triceps/DBOneArmTriExt.html

bis
3 sets barbell curl or cambered bar 8-12 http://exrx.net/WeightExercises/Biceps/BBCurl.html
3 sets preacher machine or db/barbell 8-12 http://exrx.net/WeightExercises/Biceps/DBCurl.html or http://exrx.net/WeightExercises/Brachialis/BBPreacherCurl.html
2 sets hammer curl db or rope 10-15 http://exrx.net/WeightExercises/Biceps/DBInclineCurl.html or http://exrx.net/WeightExercises/Biceps/CBCurlStirrups.html
  Legs
4 sets leg ext 10-15reps http://exrx.net/WeightExercises/Quadriceps/LVLegExtensionH.html
4 sets squat 6-10 reps Weighted lightly at first. http://exrx.net/WeightExercises/Quadriceps/BBFullSquat.html or http://exrx.net/WeightExercises/Quadriceps/DBFrontSquat.html
3 sets leg press 10-12 reps http://exrx.net/WeightExercises/Quadriceps/LV45LegPress.html
4 sets leg curl 10-12reps http://exrx.net/WeightExercises/Hamstrings/LVSeatedLegCurlH.html
3 set db stationary or walking lunges http://exrx.net/WeightExercises/Quadriceps/DBWalkingLunge.html or http://exrx.net/WeightExercises/Quadriceps/DBRearLunge.html or http://exrx.net/WeightExercises/Quadriceps/DBSideLunge.html ( you can mix these up)
Back
4 sets  bodyweight pullups upto 15 (i’ll work up to body weight withthe assisted pullup machine) http://exrx.net/WeightExercises/LatissimusDorsi/AsChinupPartner.html
4 sets bent over row barbell or db 8-12 http://exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html
3 sets front pulldown wide or narrow (switch it up) 8-10 http://exrx.net/WeightExercises/LatissimusDorsi/CBFrontPulldown.html
3 sets cable row 6-10 http://exrx.net/WeightExercises/BackGeneral/CBStraightBackSeatedRow.html
Chest
4 sets incline db or barbell 8-12 http://exrx.net/WeightExercises/PectoralClavicular/DBInclineBenchPress.html or http://exrx.net/WeightExercises/PectoralClavicular/BBInclineBenchPress.html
3 sets flat db or barbell 8-12 http://exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html or http://exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html
3 sets db fly or machine 12-12 reps http://exrx.net/WeightExercises/PectoralSternal/LVSeatedFly.html or http://exrx.net/WeightExercises/PectoralSternal/DBFly.html
2 sets weighted dips http://exrx.net/WeightExercises/PectoralSternal/BWChestDip.html this can also be done assisted on the Pull up assist machine.http://exrx.net/WeightExercises/PectoralSternal/AsChestDipSelf.html
 
Abs
 3 sets hanging leg raise or Leg raise on roman chair. 8-10 http://exrx.net/WeightExercises/RectusAbdominis/BWHangingLegHipRaise.html
3 - 4 planks, work up to a minute each, start with 30 sec goal, then try and surpass 1 minute. I like to mix these in between sets of leg extensions or curls on leg day. rest period of up to 2 mins between. http://exrx.net/WeightExercises/RectusAbdominis/BWFrontPlank.html
3 - 4 side planks per side. same as regular plank, work up from 30 secs. http://exrx.net/WeightExercises/Obliques/BWSidePlank.html