It takes so much motivation to get my butt to the gym, but once I'm there it's 'beast mode!" I love being in the gym and one of the reasons I planning on getting my certificate for personal training.
My workout routines are constantly changing and I will try to update my new workouts as I go along, but for now I wanted to post a basic workout plan that I have had results with. I am not a personal trainer (yet) nor a nutritionist, just posting this as MY routine. :)
I always take Sundays OFF from the gym. Usually we're busy with church and family time. :)
**HAVE A SPOTTER TO HELP!!!
MONDAYS
CHEST/ TRICEP DAY
I warm up for 5-10 minutes with ANY cardio equipment (get your heart rate going)
**Bench press 3 set of 5-failure (heavy weight)
**Incline dumbbell press 3 sets of 6-8 (heavy weight)
**Decline dumbbell flys 3 sets of 6-8 (heavy weight)
Standing cable flys 3 sets of 8-10 (medium weight)
Dips 3 sets of failure (bodyweight)
**Decline tricep extensions 3 sets of 8-10 (medium weight)
Tricep cable pull down 3 sets of 6-8 (heavy weight)
One arm tricep cable pull down 3 sets of 6-8 each arm (heavy weight)
30-45 MINUTES OF CARDIO ON ELLIPTICAL (Incline 5-6, resistance 6-10)
TUESDAYS
LEG DAY
I warm up with 5-10 minutes on the stationary bike on the resistance setting set to 12-15
Squats 3 sets of 6-8 reps (heavy weight)
Lying leg curls 3 sets of 6-10 reps (heavy weight)
Leg extensions 3 sets of 6-10 reps (heavy weight)
Seated leg curls 3 sets of 6-8 reps (heavy weight)
Walking lunges 20 (10 each way/ 10 each leg) 20-30lbs
Hip adductors (inner thigh) 3 sets of 10-15 reps (50-60lbs)
Seated calf raises 3 sets of 15-20 reps (2 x 45lb plates=90lbs)
Donkey calf raises 3 sets of 12-15 reps (300lbs)
NO EXTRA CARDIO ON LEG DAYS :)
WEDNESDAYS
BACK/ BICEP DAY
I warm up for 5-10 minutes with ANY cardio equipment (get your heart rate going)
Chin up (with or without weight assistance) 3 sets of 10 reps
Front lat pull down 3 sets of 6-8 reps (heavy weight)
Seated cable rows 3 sets of 6-8 reps (heavy weight)
Stiff legged good mornings 3 sets of 10-12 reps (medium weight)
Back extensions 3 sets of 10-12 reps (hold on to a 25-35lb plate)
Bent over barbell row 3 sets of 6-8 reps (heavy weight)
30-45 MINUTES OF CARDIO ON ELLIPTICAL (Incline 5-6, resistance 6-10)
THURSDAYS
LEG/ ABDOMINAL DAY
I warm up with 5-10 minutes on the stationary bike on the resistance setting set to 12-15
Walking lunges 20 (10 each way/ 10 each leg) 20-30lbs
Leg extensions 3 sets of 6-10 reps (heavy weight)
Leg Press 3 sets of 6-8 reps (heavy weight)
Dead lifts 3 sets of 6-8 reps (heavy weight)
Ball crunches 3 sets of 12-15 reps
Hanging leg lifts 3 sets of 10-12 reps
Roman chair knee ups 3 sets of 12-15 reps
Planks 5 sets of 30 seconds with 30 second rests
NO EXTRA CARDIO ON LEG DAYS :)
FRIDAYS
SHOULDER DAY
I warm up for 5-10 minutes with ANY cardio equipment (get your heart rate going)
SUPERSET
**Arnold press 3 sets of 6-8 reps (heavy weight)
**Dumbbell shoulder press 3 sets of 6-8 reps (heavy weight)
Rest 30 seconds in between each set
Example:
Arnold press 6-8 reps
Dumbbell shoulder press 6-8 reps
Rest 30 seconds
REPEAT FOR A TOTAL OF 3 TIMES
Lateral raises with cable 3 sets of 6-8 reps each arm (heavy weight)
Front raises with dumbbells 3 sets of 6-8 reps (heavy weight)
30-45 MINUTES OF CARDIO ON ELLIPTICAL (Incline 5-6, resistance 6-10)
SATURDAYS
FULL BODY/ COMPOND MOVEMENTS
I warm up on the stair stepper for 5 minutes on level 4-5
SUPERSETS
**Bench 10-15 reps
Squats 10-15 reps
Clean press 10-15 reps
REPEAT FOR A TOTAL OF 3 TIMES
Standing cable crunches 5 sets of 20 reps (30-50lbs)
NO CARDIO
SUNDAYS
DAY OFF :)
I am usually in the gym no less than 1 hour, but closer to 2 hours a day. If you try any of these exercises please ask for guidance from a professional. Usually at any gym there are personal trainers that can show you how to properly use equipment and prevent you from injuries.
Bodybuilding.com is also a great resource! Jason and I use this site everyday for inspiration, supplement supplies or exercise questions. :)
