May 8th, 2009
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
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Great routine you have there.
Try a few more warmups with the squats on your legs day.
Do 3 sets with no weight at all or just the bar. Then move onto a warm up with weight then try your work sets.
Im am a cyclist so legs are my life, and it really important to guide your body through the motion. Especially on an exercise that has potential to do back damage if your not on the ball.
Just an idea Id throw at you.
And legs have the biggest muscle in your body and are used just to get your around so they have the biggest potential to burn fat out of everything.
Hey there,
Great blog and you are doing so well with your progress. Ever consider P90X? It will get you ripped for sure! I also can’t wait for Insanity due out in a few weeks. Cool!