Workouts

  • I like to move up in my weight training routine from the start level to a more advanced level. Does any on have any suggestions on workout routines?

  • Here's a workout i kinda made up which seesm to work well.  I do it at least once a month for a change of pace.  of course, you can sustitute the exercises for ones that work well for you. Side note:  I work out from home and don't use a lot of heavy weights.  Sometimes i even super set my Bi's and Tri's, and shoulder exercises for an extra pump.  The trick is definitely quality over quantity!! Drop me a line with any questions.  Good luck.

    Back, Chest, Shoulders, Quads – 4sets, 12-15 reps

    Triceps, Biceps, Hamstrings, Calves – 2 sets/2 exercises to failure (Burnout sets)

     Monday – Back (bent over rows/deadlift/side DB rows), Biceps, Triceps

    Tuesday – Chest, Shoulders, Calves

    Wednesday – Quads, Hamstrings

    Thursday – Back (bent over rows/bent over lateral raises/shrugs), Shoulders, Calves

    Friday – Chest, Biceps, Triceps

    Saturday – Quads, Hamstrings

    Sunday:  REST

    **Abs (Mon/Wed/Fri) – Crunches, Leg Pulls, Air Bike, Torso Twists (circuit x 3)

    **Cardio (Tues/Thurs/Sat) – 15 to 20 min jog

     

    Back:  Bent-Over Rows, Side DB Raises, Deadlift

    Biceps – Straight bar curls, Alt DB curls, EZ Curls

    Triceps – French Presses, One-arm DB Extension, Dips

    Chest – DB Flyes, Push Ups, Incline DB Flyes/Push ups

    Calves – Standing Calf Raises, Donkey Raises, One Leg DB Raises

    Quads – Squats, Lunges

    Hamstring – Straight legged DL