Upper Body Workout – Monday / Thursday
5 mins warm up on the treadmill.
The dumbbells / weight I use for the 1st round of this circuit I ensure that by the time I hit 12 reps my muscles are really burning. And I can’t push out another rep using correct technique.
1 set Assisted Pull-Ups (Smith Machine) – as many as I can – nearly to failure
1 set Bench Push-Ups – as many as I can – nearly to failure
1 set Dumbbell Shoulder Press – 12 reps
1 set Dumbbell Upright Rows – 12 reps
1 set Dumbbell Lateral Raises – 12 reps
1 set In / Out Hammer Curls – 12 reps
1 set Tricep Dips – as many as I can – nearly to failure
The dumbbells / weight I use for the 2nd round of this circuit I ensure that by the time I hit 10 reps my muscles are really burning. And I can’t push out another rep using correct technique.
1 set Assisted Pull-Ups (Smith Machine) – perform as many as you safely can. As soon as your technique starts to suffer then stop.
1 set Bench Push-Ups – perform as many as you safely can. As soon as your technique starts to suffer then stop.
1 set Dumbbell Shoulder Press – 10 reps
1 set Dumbbell Upright Rows – 10 reps
1 set Dumbbell Lateral Raises – 10 reps
1 set In / Out Hammer Curls – 10 reps
1 set Tricep Dips – perform as many as you safely can. As soon as your technique starts to suffer then stop.
The dumbbells / weight I use for the 3rd round of this circuit I ensure that by the time I hit 8 reps my muscles are really burning. And I can’t push out another rep using correct technique.
1 set Assisted Pull-Ups (Smith Machine) – perform as many as you safely can. As soon as your technique starts to suffer then stop.
1 set Bench Push-Ups – perform as many as you safely can. As soon as your technique starts to suffer then stop.
1 set Dumbbell Shoulder Press – 8 reps
1 set Dumbbell Upright Rows – 8 reps
1 set Dumbbell Lateral Raises – 8 reps
1 set In / Out Hammer Curls – 8 reps
1 set Tricep Dips – perform as many as you safely can. As soon as your technique starts to suffer then stop.
Then I do 15 mins on the tready at a fairly brisk pace walking.
Then 5 mins slower (Cooldown)
Then onto Stretches
Lower Body Workout – Tuesday / Friday
5 mins warm-up on the treadmill
1st round of the circuit:
Bench Side Step-Up With Knee up – 20 each leg
Split Squat x 15 each leg
Curtsy Lunge – alternating from one side to the other 20+ reps = at least 10 reps each leg
Pistol Bench Squat With Medicine Ball (slow the movement down) Medicine ball is optional – 12 each leg
Stiff Single Leg Deadlift x 15 each leg
Frog Butt Booster x 20
Standing Calf Raises on Adjustable Bench – til nearly failure
I repeat the above another two times. So a total of 3 times.
Cooldown on tready for 5 mins then stretch.
Cardio and Abs – Wednesday (Saturday is Optional)
4 sets of 20 reps for each of these.
Straight Arm Plank
Reverse Situps
Fitball Pull In
Fitball Side Crunches
Then I’ll use one of the following cardio workouts:
Walk / Moderate Fast Intervals
Walk Incline Intervals
Sunday off
Note: Everyone has different requirements in regards to their workout plan according to their goals and fitness / medical history. This is created from my training journal of my own workouts. And isn’t a specific prescribed “workout”. So if you’re starting a new training regime, or making changes to your own, make sure you check with your doctor first.
[wlsp_jvftbasecontentvaluablebanners]
