My Latest Workout
My Latest Workout
The follwing is my latest workout program. It consists of three separate workouts that I do once each per week – typically Sunday, Tuesday, and Thursday. This is more of a muscle building program. Last week was my first time through, and I have been really sore.
Day 1
Week 1: 3 sets of 15
Week 2: 4 sets of 10
Week 3: 3 sets of 12
Week 4: 4 sets of 6-8
A1) Dumbbell Flat Bench Press
A2) Cable Rows
B1) Incline Flies
B2) Bent-Over Lateral Raise, Thumbs Down
C1) Dumbbell Curls
C2) Dumbbell Skull Crushers
D1) Hammer Curls
D2) Dumbbell Tricep Kickbacks
D3) Standing Cable Crunches
Day 2
Week 1: 4 sets of 10
Week 2: 3 sets of 15
Week 3: 4 sets of 6-8
Week 4: 3 sets of 12
A1) Walking Lunges
A2) Dumbbell Shoulder Press
B1) Bulgarian Split Squats
B2) Arnold Press
C1) Single-Arm Shrugs
C2) Wrist Roller
C3) Hanging Leg Raises
Day 3
Week 1: 3 sets of 15
Week 2: 4 sets of 10
Week 3: 3 sets of 12
Week 4: 4 sets of 6-8
A1) Dumbbell Incline Bench Press
A2) Face Pulls
B1) Flat Flies
B2) Cable Shrugs
C1) Dumbbell Preacher Curls
C2) Cable Tricep Extensions with Straight Bar
C3) Ab Roller
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Related posts:
- My Latest Workout – Part 2
- My Latest Workout – Part 1
- My Latest Weight Lifting Program
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I’ve started my workout in December and I can see about 50% change in my maximum weights I can lift.
Maybe you could put some pictures of your workout for beginners?
Un Saludo de Masajes Reynaldo fromm Spain.
Thanks for your exelent blog.
Rey
Masajes Reynaldo.’s last blog post..Ajo (Alliun savitum)
very nice i have been doing the gym last six much and i have got very little progress in the body looks and strength,
In this modern age all are very health conscious either a kid, adult and older one also. I will try to maintain this schedule but looks quite hard for me.
well before go to bed it is recommended that u should walk for a while because the metabolisms for digestion will be activated n it will be easy for your body to digest the food easily so drink lots of water after work out n if u feel hungry go with some fruits or veggies rest eating and sleeping is bad its true
What do you mean by single arm shrugs? Like you’re doing it only with your left arm and then the right? I’d change that – tpicaly when doing shrugs you want to have the highes weigth possible – having 80-100 pounds of iron weighting you down only on one side can be extremely risky for your spine.
Activated it will be easy for your body to digest the food easily so drink lots of water.
Mike, you make me so jaleous. Haven’t done much exercise due to a hectic day job.
I am a teenager and play many sports. I am looking for a workout program that will make me more fast, athletic, and strong. Does anyone know of a workout program I could follow that would last roughly three months?
OK.It is very valuable information.This will help you in muscle building exercises.You can follow proper guidelines.