My Current Workout Routine

Screen Shot 2013-09-11 at 9.03.49 PMYou can read about my past fitness routines and such including P90X, HIT and more here.

Based on all of that research and experience, I vary my workouts always looking for the “perfect” program/routine. I don’t like wondering what I’m going to do for my workout each time.

So here’s the base of the what I’m currently doing…

 

 

 

 

Week A: High Reps

  • Monday: 3 muscle groups plus legs – 10 sets of 10 reps (100 reps x 4 moves = 400 reps)
  • Tues, Wed: 45-60 mins steady state (elliptical)
  • Thursday: 3 (different) muscle groups plus legs – 10 sets of 10 reps
  • Fri, Sat: 45-60 mins steady state (elliptical)
  • Sunday: Off or stretch or whatever (this time of year I mow the lawn)
  • NOTE: To get to 10 reps in all 10 sets, you may need to use less weight, use your legs on pull-ups, etc.

Week B: Super Sets

  • Monday: 3 muscle groups – super-sets (8-10 reps, 3 sets, 3-5 min rest btwn super-set)
  • Tues, Wed: 45-60 mins steady state (elliptical)
  • Thursday: 3 (different) muscle groups – super-sets (8-10 reps, 3 sets, 3-5 min rest btwn super-set)
  • Fri, Sat: 45-60 mins steady state (elliptical)
  • Sunday: Off or stretch or whatever (this time of year I mow the lawn)
  • NOTE: To make these really push to fatigue/failure, you might need to use more weight, use push-up bars, etc.

Examples…

Week A: High Reps

  • Monday: Chest/Triceps/Shoulders/Quads (10 reps of each move, repeat 10 times)
    • Push Up
    • Dips
    • Shoulder Lift
    • Squats
  • Thursday: Back/Biceps/Abs/Hamstrings (10 reps of each move, repeat 10 times)
    • Pull Ups
    • Curls
    • Crunches
    • Lunges

Week B: Super Sets (push to serious fatigue if not failure, 3+ min rest btwn super-sets)

  • Monday: Chest/Triceps/Shoulders (3 super-sets of each, do all 3 sets of a one before going to the next)
    • Push Ups/Flys
    • Dips/Kick Backs
    • Shoulder Lifts/Side Lifts
  • Thursday: Back/Biceps/Abs (3 super-sets of each, do all 3 sets of a one before going to the next)
    • Pull Ups/Back Flys
    • Curls/Side Curls
    • Leg Lifts/V Ups

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