My Workout Programme

The “new year, new me” resolution has started for me later than usual –  in March. I changed a few things in my life and decided it would be a good idea to change my workout routine. I do bodybuilding for over 5 years now and I love it! Based on my research and experience, weightlifting is the best way to keep fit for both men and women. I will extrapolate on this some time later, but for now, here is my new programme adapted from BodyBuilding.com. I am on first 4 week stage and I regularly add some twists to my exercises to challenge my muscles, but mostly stick to the programme. For now, I do a lot of reps with optimum weights, e. g. if I can not do minimum of 8 reps in each set – the weight is too heavy, if I can do more than 12 reps in any set – the weight is too light. I rest for up to a minute between sets.

For a visual aid, I will let Chrissy Zmijewski explain some exercises since she she is amazing ans will do it better than I will :).

Monday – Upper Body A

Warm up with light weights or a light jog
Bench Press
: 3 x 8-12  – For this exercise I also put a step board under my feet, rather than just having my feet on the floor. It adds stability and makes it more comfortable…if you can be comfortable lifting heavy weights…
Bent Over Row: 3 x 8-12 or I can do Dumbbell rows (DB) for a change.
DB Shoulder Press: 3 x 8-12
Lying Triceps Extension (Skull Crushers/French Press): 3 x 8-12
Barbell or DB Curl: 3 x 8-12
+ bonus set of any upper body exercise of my choice
Light stretches

Tuesday – Lower Body A

Warm up with light weights or a light jog
Squat
: 3 x 8-12
Stiff Leg (Romanian) Deadlift: 3 x 8-12
Leg Extension: 3 x 8-12
Leg Curl: 3 x 8-12 Sitting or lying
Sitting or Standing Calf Raise: 3 x 8-12
Lying Leg Raise: 3 x 10-15
Swiss Ball Crunch: 3 x 10-15
+ bonus set of any lower body exercise of my choice (usually extra abs)
Light stretches

Wednesday – Cardio
Stubborn fat cardio – HIIT (High Intensity Interval Training) – 10-15 minutes. Usually sprinting as fast as I can for 100 meters, then walk or jog lightly for another 100 meters. Rinse and repeat. Or I can do 2 minutes sprint – 2 minutes walk alterations.
Followed by 15-30 minutes light to medium intensity cario. I’ll do a jog or elliptical (cross-trainer) or a step master.
Core excersises and proper stretches.

Thursday – Upper Body B

Warm up with light weights or a light jog
Dips
: 3 x 8-12 or as much as I can
Pull-Ups: 3 x 8-12 or as much as I can, because they don’t have an assisted pull-up/dips machine in my gym.
DB Side Lateral Raises: 3 x 8-12
Triceps Cable Pressdown: 3 x 8-12
Cable Curl: 3 x 8-12
+ bonus set of any upper body exercise of my choice.
Light stretches

Friday – Lower Body B

Warm up with light weights or a light jog
Deadlift
: 3 x 8-12
Leg Press: 3 x 8-12
DB Lunges: 3 x 8-12
Seated Calf Raise: 3 x 8-12
Incline Crunch: 3 x 10-15
Back Extension: 3 x 10-15
+ bonus set of any lower body exercise of my choice.
Light stretches

Saturday – Off or HIIT cardio same as on Wednesday.
Sunday – OFF

And here is one of my yummy post-workout protein smoothies.

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