My Workout Routine

My workout has changed a bit over the past few months and I wanted to share my new routine with all of you.  Please note that I change weights and # of reps by day, so I’m going to list each exercise with 3 sets of numbers.  Each set stands for a number of reps and a certain weight which I use on a particular day.  If it’s a particular exercise where you do 1 side and then the other, like lunges, the number of reps is per side.  If it’s a barbell exercise, I do it with dumbbells instead since my gym does not have a set of barbells.  Also, I’m going to use the name of each exercise as a link to a video that shows how to perform that exercise.

Back and Abs

• Leg Raises - This is a body weight exercise which means I use no extra weight.  On Mondays I do 10 reps, on Tuesdays I do 20 reps, on Thursday I do 20 reps.
• Deadlift - I don’t use the stiff leg pose you can see in the video and instead keep my knees slightly bent.  On Mondays I do 10 reps with 150lbs, On Wednesdays I do 5 reps with 170lbs and on Fridays I do 15 reps with 90lbs.
• Knee To Chest Crunches - This is another body weight exercise.  On Mondays I do 10 reps, on Tuesdays I do 20 reps, on Thursday I do 20 reps.
• Single Arm Row - Mondays I do 10 reps with 75lbs, Wednesdays I do 5 reps with 85lbs and Fridays I do 15 reps with 45 lbs.
• Alternate Sit Ups - This is another body weight exercise.  On Mondays I do 10 reps, on Tuesdays I do 20 reps, on Thursday I do 20 reps.
• Bent Over Row - On Mondays I do 10 reps with 150lbs, On Wednesdays I do 5 reps with 170lbs and on Fridays I do 15 reps with 90lbs.

Legs

• Lunges - On Mondays I do 10 reps with 100lbs, On Wednesdays I do 5 reps with 120lbs and on Fridays I do 15 reps with 60lbs.
• Deadlift - I don’t use the stiff leg pose you can see in the video and instead keep my knees slightly bent.  On Mondays I do 10 reps with 150lbs, On Wednesdays I do 5 reps with 170lbs and on Fridays I do 15 reps with 90lbs.
• Squats - On Mondays I do 10 reps with 150lbs, On Wednesdays I do 5 reps with 170lbs and on Fridays I do 15 reps with 90lbs.
• Calf Raises - On Mondays I do 10 reps with 150lbs, On Wednesdays I do 5 reps with 170lbs and on Fridays I do 15 reps with 90lbs.
• Abductions - This is another body weight exercise.  On Mondays I do 10 reps, on Tuesdays I do 20 reps, on Thursday I do 20 reps.
• Adductions - This is another body weight exercise.  On Mondays I do 10 reps, on Tuesdays I do 20 reps, on Thursday I do 20 reps.

Biceps and Triceps

• Sitting Preacher Curls - On Mondays I do 10 reps with 100lbs, On Wednesdays I do 5 reps with 110lbs and on Fridays I do 15 reps with 70lbs.
• Bench Triceps Extensions - On Mondays I do 10 reps with 100lbs, On Wednesdays I do 5 reps with 110lbs and on Fridays I do 15 reps with 70lbs.
• Hammer Curls - On Mondays I do 10 reps with 35lbs, On Wednesdays I do 5 reps with 40lbs and on Fridays I do 15 reps with 25lbs.
• Overhead Triceps Extensions - On Mondays I do 10 reps with 35lbs, On Wednesdays I do 5 reps with 40lbs and on Fridays I do 15 reps with 25lbs.
• Sitting Concentration Curls - On Mondays I do 10 reps with 40lbs, On Wednesdays I do 5 reps with 45lbs and on Fridays I do 15 reps with 30lbs.
• Skull Crushers - On Mondays I do 10 reps with 75lbs, On Wednesdays I do 5 reps with 80lbs and on Fridays I do 15 reps with 45lbs.

Chest and Shoulders

• Barbell Bench Press - On Mondays I do 10 reps with 170lbs, On Wednesdays I do 5 reps with 180lbs and on Fridays I do 15 reps with 100lbs.
• Lateral Raise - On Mondays I do 10 reps with 70lbs, On Wednesdays I do 5 reps with 80lbs and on Fridays I do 15 reps with 50lbs.
• Shrugs - On Mondays I do 10 reps with 170lbs, On Wednesdays I do 5 reps with 180lbs and on Fridays I do 15 reps with 100lbs.
• Pushups - This is another body weight exercise.  On Mondays I do 10 reps, on Tuesdays I do 20 reps, on Thursday I do 20 reps.
• Pull Ups - These are weight assisted pulls up which means a higher weight is actually easier than a lower weight.  On Mondays I do 10 reps with 100lbs, On Wednesdays I do 5 reps with 70lbs and on Fridays I do 15 reps with 120lbs.
• Overhead Press - On Mondays I do 10 reps with 100lbs, On Wednesdays I do 5 reps with 120lbs and on Fridays I do 15 reps with 60lbs.

Cardio

• Monday - Elliptical at a high difficulty for 40 minutes
• Tuesday - Treadmill at 6.5mph and 1.5% incline for 45 minutes
• Wednesday - Elliptical at a high difficulty for 40 minutes
• Thursday - Treadmill at 6.5mph and 1.5% incline for 45 minutes
• Friday - Elliptical at a high difficulty for 40 minutes

Some Things To Notice

• One set a day - Yep, I don’t believe in multiple sets of a specific exercise per day.  I get most of the benefit from the first set anyway and the other sets just bore me.
• Alternate muscles - This workout is set up so that no two consecutive exercises are working out quite the same muscles.  That way I don’t have to rest as much in between sets.
• Different By Day - Each day is different.  Monday I do all the exercises at an average weight and number of reps.  Tuesday I do just body weight exercises and then run.  Wednesdays are like Monday but no body weight exercises and I do less reps with more weight.  Thursdays are like Tuesdays.  Fridays are more weights and no body weight exercises but with more reps and less weight.  Again, this keeps me interested and keeps the workout challenging.
• Similar weight - You’ll notice that I use a lot of the same weight.  For example, 6 out of the first 12 exercises use the same set of dumbbells.  Sure, this is a little less optimal in terms of a workout but it’s great in terms of time efficiency and it lessens the need for me to memorize what I need to lift.
• Lots of freeweights, very few machines - I’m a great believer in freeweights and I think they give me a better workout.  However, your mileage may vary.  I recommend playing around with both freeweights and machines before deciding what you like.
• My weights are increasing - If you some some of my older spreadsheets, you’ll notice that most of these weights are higher now for the exercises I’m still doing.  My progress is slow but constant and I’m perfectly happy with that.

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Next week we’ll talk diet!

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