Mr Muscle Beach

Archive for the ‘Workout Schedule’ Category

My New Workout routine

I started with this routine on 4th of May 2009

Daily AM HIIT cardio training on the elliptical trainer

• 5 minutes warm up
• 2-3 minutes stretching
• 60/30 with up to 8 cycles
• 5 minutes cool down

Weight lifting 5 times per week PM

8 minutes warm up on elliptical trainer before each weight lifting session

I change also to Day1 day2  … , because sometimes I need to switch around the routines

Day 1 : Abdomen
I do exercises til none is possible anymore

• Crunch hand behind head
• Prone cobra
• Reverse crunch

Day 2: Legs

• Beginner Squat: 1 warmup set  then 3 sets
• Machine leg extension: 1 warm up  set then 3 sets
• Dumbbell barbell lunk: 1 warm up  set then 3 sets
• Calf-raise standing: 1 warm up  set then 3 sets
• Extra: Push up on kness and crunches

Day 3: Shoulders

• Barbell Bench Press: 1 warm up  set then 3 sets
• Dumbbell incline bench:1 warm up  set then 3 sets
• Shrug: 1 warm up  set then 3 sets
• Dumbbell lateral raise: 1 warm up  set then 3 sets
• Extra: Push up on kness and crunches

Day 4: Arms

• Barbell W Standing curls: 1 warm up  set then 3 sets
• Hammer Curls sitting: 1 warm up  set then 3 sets
• Sitting concentration curls: 1 warm up  set then 3 sets
• Triceps kickbacks: 1 warm up  set then 3 sets
• Extra: Push up on knees and crunches

Day 5: Extra Upper Body

• Cables cross chest : 1 warm up  set then 3 sets
• Cables pull down : 1 warm up  set then 3 sets
• Cable woodchopper: 1 warm up  set then 3 sets
• One-Arm row: 1 warm up  set then 3 sets
• Extra: Push up on knees and crunches