My Workouts – March 2015

It’s taken me a minute to post this because I wasn’t satisfied with my workout plan until now. One thing I’ve got to put out there I am not a certified personal trainer. All of my workouts are based on my experience, a lot of reading and knowledge I’ve learned from PT that’s I’ve worked with previously.

That said, here we go. My weekly schedule starts on Saturdays and I work out 5 days with weights and 2 days rest.

Saturday & Thursday – chest | Sunday – arms | Monday – back/shoulders | Wednesday – chest |Thursday – legs | Tuesday & Friday – rest days

Cardio – 2 days of HIIT cardio and 1 day on the stair climber.


Chest Workout

Warm-up: 5 minute row on erg machine (current top distance is 1,100 meters)

Circuit: each exercise is 30 seconds, no rest, then 1 minute rest after all are complete. This is done 2x.

  1. Push-ups
  2. Plank
  3. Incline Push-up

Non-circuit: 45-60 second rest between sets

  1. Bench Press | 4 sets(including warm-up) | 5 reps
  2. Dumbbell Bench Press | 3 sets | 10 reps
  3. Incline bench press | 3 sets | 5 reps
  4. Dumbbell Incline Press | 3 sets | 10reps
  5. Decline Bench Press |3 sets | 5 reps
  6. Dumbbell Decline Bench Press | 3 sets | 10 reps
  7. Cable crossover (single then double) | 3 sets | 15 rep

Core workout: :30 seconds each

  1. Elbows to knees
  2. Swiss ball exchange
  3. Side plank w/ V-ups
  4. Butt lifts
  5. Flutter kicks
  6. Toe touches
  7. Double crunch
  8. 6 inches

Arms

Warm-up: 5 minute row on erg machine (current top distance is 1,100 meters)

Non-circuit: 45-60 second rest between sets

  1. Close-grip Bench Press | 4 sets(including warm-up) | 5 reps
  2. Triceps Extensions | 3 sets | 10 reps
  3. Incline dumbbell curl | 3 sets | 5 reps
  4. Barbell curl | 3 sets | 10reps
  5. Overhead Rope Extension |3 sets | 10 reps
  6. Triceps push-down | 3 sets | 10 reps
  7. Preacher Curl | 3 sets | 10 reps
  8. Reverse Curl | 3 sets |10 reps

Back/Shoulders

Warm-up: 5 minute row on erg machine (current top distance is 1,100 meters)

Non-circuit: 45-60 second rest between sets

  1. Deadlift | 4 sets(including warm-up) | 5 reps
  2. Barbell Row | 3 sets | 5 reps
  3. Lat pull-downs| 3 sets | 10 reps
  4. Shrugs | 3 sets | 10reps
  5. Side Lat Raises |3 sets | 10 reps
  6. Front Lat Raises | 3 sets | 10 reps

Legs

Warm-up:(completed in the hallway up and back)

  1. Butt kicks
  2. High knees
  3. Lunges (forward and backwards)
  4. Low shuffle
  5. Karaoke

Circuit: each exercise is 30 seconds, no rest, then 1 minute rest after all are complete. This is done 2x.

  1. Goblet squat
  2. Single leg deadlift
  3. Box jumps

Non-circuit: 45-60 second rest between sets

  1. Deadlift | 4 sets(including warm-up) | 5 reps
  2. Single leg dumbbell squats | 3 sets | 8 reps
  3. Leg Press | 3 sets | 5 reps
  4. Calf Raises (on leg press machine) | 3 sets | 10reps