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.