My Current Workout
My current workout program has four separate workouts that I have been doing four days a week. It is a strength based workout, and I have been enjoying it.
Day 1
A) Squats:
Weeks 1 and 2: 5 sets of 4
Week 3: 6 sets of 4
Weeks 4 and 5: 7 sets of 3
Superset with rest
B1) Overhead Squat: 3 sets of 12
B2) Dynamic Push-Ups: 3 sets of 12
C) Side Bridges: 3 sets of 30 to 60 seconds each side
Day 2
Superset with rest
A1) Barbell Bench Press
A2) Cable Rows
Weeks 1 and 2: 5 sets of 4
Week 3: 6 sets of 4
Weeks 4 and 5: 7 sets of 3
Superset with rest
B1) Close-Grip Lat Pulldown: 3 sets of 8
B2) Barbell Shoulder Press: 3 sets of 8
C) Lower-Body Russian Twist: 3 sets of 12
Day 3
A) Speed Deadlifts
Weeks 1 and 2: 5 sets of 4
Week 3: 6 sets of 4
Weeks 4 and 5: 7 sets of 3
Superset with rest
B1) Romanian Deadlifts: 3 sets of 8
B2) Static Lunges: 3 sets of 8
C) Bridges: 3 sets of 30 to 60 seconds
Day 4
Superset with rest
A1) Chin-Ups
A2) One-Arm Dumbbell Push Press
Weeks 1 and 2: 5 sets of 4
Week 3: 6 sets of 4
Weeks 4 and 5: 7 sets of 3
Superset with rest
B1) Neutral-Grip Incline Dummbbell Bench Press: 3 sets of 8
B2) Neutral-Grip Lat Pulldowns: 3 sets of 8
C) Reverse Woodchop: 3 sets of 12
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Related posts:
- My Latest Workout – Part 2
- My Latest Workout – Part 1
- Cardio Workout
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What’s a lower body Russian twist? Interesting workout you’ve got there. Will you be reporting back your success?
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Well mike you might have a lot of effort for squats. If you might have put the pictures of some squats! I love to see these.
That’s a pretty good workout schedule. I usually follow a 10 day split where I work out only one bodypart per day. I workout for 2 days in a row before taking one day off.
A “lower body russian twist” is done by lying on your back with your legs straight up. You then move your legs side to side towards the floor. I count one rep as going to one side, back up, to the other side, then back up.
I hope that makes sense. Sorry for the late reply.
Looks like a good routine. I usually do 3-day splits; I just get tired of the gym if I go more than 3 days a week.
I wonder what’s your opinion about creatine in your 3rd month of trainings? I’d like to gain strength at first.
what happened to one month before i met accident with car and i got my right hand palm middle finger fractured from the time i have left the gym going but as soon as i will get well then again i will start schedule to gym.
Keep it up! Consistency is key in any effective work out, I strugle myself keeping up on a daily basis, but once you get in the routine you should be golden! Go boy!
Are you sure that changing the set/rep numbers every week is a good idea? I’m just not sure if keeping it the same for 2-3 weeks wouldn’t mean better results.
This type of exercises will be very helpful to us.We can follow the workout program mentioned in the report on proper intervals.Thank you.
Definitely different. If works for you, good!
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