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

Sphere: Related Content

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Related posts:
My Latest Workout – Part 2
My Latest Workout – Part 1
Cardio Workout

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Comments

What’s a lower body Russian twist? Interesting workout you’ve got there. Will you be reporting back your success?

Bill’s last blog post..Muscle-Building Resources I Have Found To Be Helpful

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.

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