If you haven't already read these, take a look at some of my previous posts on fitness and exercise which are full of really great information to help you get started building a sound body, or to take your fitness to the next level!
Basics of fitness
All About: Workout Routines
Q&A 2: Ab Workouts and Chest Workouts
Basics of fitness
All About: Workout Routines
Q&A 2: Ab Workouts and Chest Workouts
Regardless whether your fitness goal is to lose weight or to gain muscle, a good quality workout routine is mandatory for creating a sound body.
I have gotten quite a few requests for me to go over what my personal workout is. So today I will post what my typical workout week looks like along with a few tips. My current workout is sort of a P90X hybrid. I have included the reps I do along with the weights I use. You may need to adjust the weight or the reps to fit your needs. This particular workout does require quite a bit of equiptment, so it's best to have access to a gym.
My Workout Plan:
Tuesday: Legs & Ab Ripper
Wednsday: Shoulders, Bi's & Tri's
Thursday: Cardio or Short Distance Running & Ab Ripper
Friday: Chest and Arms
Saturday: Rest/Stretch day
Sunday: Light Cardio/Yoga & Ab Ripper
Note: The concept behind this workout plan is to increase strength and muscle mass. The goal is to continuously improve by adding addition reps or weights as you become stronger each week.
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Chest and Back:
Warm Up:
Pushups
30 reps
18 reps
(all bench weights include bar weight)
Do Sets of the Following Times:
a) Decline Bench Press
185 lbs - 1 set of 8
195 lbs - 1 set of 8
205 lbs - 2 sets of 8
115 lbs - 1 sets of 8
125 lbs - 1 sets of 8
135 lbs - 2 sets of 8
Do Alternating Sets of the Following 3 Times:
a) Bar Pull Downs
160, 160, 140 lbs - 8 to 10 reps
50 lbs - 8 to 10 reps
Do Alternating Sets of the Following 3 Times:
a) Lawnmower Pulls (normal or wide grip)
50 lbs - 8 to 10 reps
50 lbs - 10 reps
a) Low rows (wide grip or normal grip)
140 lbs - 10 reps
25 reps or until failure
Do Alternating Sets of Following 3 Times:
a) Pullups
8 to 14 reps (or until failure)
b) Pushups
20 reps (normal grip, wide grip, then close grip)
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Legs:
Warm Up: Leg press - 1 set of 10 - 250 lbs
Do Alternating Sets of Following 3 Times:
a) Leg Press
320 lbs - 1 set of 8
360 lbs - 2 sets of 8
410 lbs - 2 sets of 8
b) Calf Raises
3 sets of 15 slow, 10 fast - 80 lbs
3 sets of 15 slow, 10 fast - 80 lbs
Do Alternating Sets of Following 3 Times:
a) Forward Lunges
35 lbs - 3 sets of 20 steps
b) Reverse Lunges
35 lbs - 3 sets of 20 steps
35 lbs - 3 sets of 20 steps
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Shoulders, Bi's & Tri's
Warm Up:
30 Diamond pushups
Curls
30 lb dumbells - 10 reps
30 lb dumbells - 10 reps
Do Sets of Following 3 Times:
1.) Arm curls
40 lb dumbells - 8 to 10 reps
1.) Arm curls
40 lb dumbells - 8 to 10 reps
2.) Tricep pulldowns
160, 140, 130 lbs - 8 to 10 reps
160, 140, 130 lbs - 8 to 10 reps
3.) Arnold press
40, 35, 30 lb dumbells - 16 reps alternating between each arm
40, 35, 30 lb dumbells - 16 reps alternating between each arm
4.) Concentrated arm curls or crazy 8's
40, 40, 35 lb dumbells - 8 to 10 reps per arm
40, 40, 35 lb dumbells - 8 to 10 reps per arm
5.) Skull crushers with easy curl bar (weights don't include bar weight)
Stagger set: 60 lbs, 50 lbs, 40 lbs - 8 to 10 reps
Stagger set: 60 lbs, 50 lbs, 40 lbs - 8 to 10 reps
6.) Side and Front Shoulders Raises
10, 10, 5 lb dumbells - 16 reps
10, 10, 5 lb dumbells - 16 reps
7.) Push downs; palms up and palms down
120, 110, 110 lbs @ 8 up, 8 down
120, 110, 110 lbs @ 8 up, 8 down
8.) Hammer curls
40 lb dumbells - 8 to 10 reps
40 lb dumbells - 8 to 10 reps
9.) Tricep dips, legs paralell to the ground
25 reps or max reps
25 reps or max reps
10.) Shoulder shruggs
2 x 50 lb dumbells - 8 to 10 reps
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Cardio/Short Distance Running
You can choose which is right for you:
Cardio (also known as aerobic exercise) is physical exercise of relatively low intensity. Cardio is mainly for increasing your stamina and helping to lose weight. There are tons of cardio exercises available, jogging being the most common, but it can include whatever you prefer. For more cadio options, check this article out: http://www.livestrong.com/cardio-exercises/
Short Distance Running ( which is a type of anaerobic exercise) is designed to to promote strength, speed and power. Wind Sprints are an excellent example of aCardio can be whatever you prefer. I usually just do some running or, if you can get access to a track or field, wind sprints are very effective.
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Ab Ripper X is my favorite ab workout I have done. It really hits your core and activates all of the muscles in your abdominal. I highly recommend adding this workout on to your routine!
I will be do a separate post in the future on abs and the exact ab workout that I do (Ab ripper X) along with some great information on ab developement.
Ab Ripper X
Ab Ripper X is my favorite ab workout I have done. It really hits your core and activates all of the muscles in your abdominal. I highly recommend adding this workout on to your routine!
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Remember: Your body is an investment. What you put into it is what you will get out of it. If you are willing to dedicate yourself and your time to achieving your fitness goals, you will see results. Be willing to spend a little money on workout equipment/gym membership and workout clothes. Healthier foods are always a bit more expensive, but your body will thank you with the results the nutrients help bring.
Be sure to check back frequently for more workouts, meal plans, recipes, and great information on fitness and health! :)
As always, if there are any suggestions or any topics you would like to see in future posts, let me know.
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