Workout Program
Here is a snapshot of what my workout program looks like! Although I don’t have a set routine from week to week, these exercises are the core of my workout programs. If you try it out, be sure to let me know how it works for you!
Monday (Back/Abs)
Warm up (50 dips/50 Front Hanging Knee Raises)
4×10 One-Arm Cable Row
4×10 Lat Pulldown
3×10 Snatch Pull
4×10 Seated Cable row/ followed by 5 min on the row machine
Then I do 30 min of abs using various exercises.
Tuesday (Chest)
Warm up (5 min of Jump Rope)
4×15 Cable Fly
4×10 Bench press (I rotate between barbell and dumbbells)
4×8 Incline Dumbbells
50 dips/50 Front hanging knee raises/ 50 pushups
Curl-up with weight plate
Wednesday (Legs/Biceps)
Warm up (10 min treadmill)
3×20 Box Jumps
4×10 Split Squat
3×8 Squats
4×10 Hamstring curls
4×10 Preacher Curl
4×10 Alternating Dumbbell curl
3×10 Reverse-Grip Barbell Curl
50 Pull-ups
50 floor Wipers
Thursday (Shoulders)
Warm up (50 dips/50 hanging knee raises
4×10 Side Deltoid Raises
3×10 Standing Military Press
4×10 Shoulder Shrugs
4×10 Dumbbell Shoulder Press
3×10 Corkscrews
3×10 Bench declines
5 min Jump rope
Friday (Triceps/Light Chest)
Warm up (50 dips/50 hanging knew raises
4×10 French Curls
4×10 Cable Pulldowns
4×10 Weighted dip machine
3×10 Dumbbell kickback
3×10 isolated dumbbell press
5 min on the row machine
Saturday
The only exercise I commit to on this day is dead lifts. The rest of the time is like a free day. I just do a light workout trying different exercises.
October 28, 2009 at 7:21 am
What up man, Im going to try this next week, I will be sure to let you know how it goes, sounds like a decent routine, WAY better then what im doing. Just a couple of questions, do you increase your weights with each set? If you had to how would mix in cardio with your routine?
October 30, 2009 at 9:41 am
I normally increase the weight. You can also stick with the weight that gives you the right amount of resistence. i would mix in 10-15 min of cardio after ever 4x a week with 30 min 1x a week.