GO BIG or GO HOME

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. :)