Workouts
Depending on your goals of either building mass, losing weight, increasing your flexibility, or just trying to maintain your physique you will pick a specific routine that best fits that goal. Everyone is different, and you need to listen to your body and figure out the best routine that is best for you.
My Basic Workout (advanced)
Before each workout I start with a 1 mile run around 7-8 minute pace, in order to get my blood flowing and heart rate up. After I will do a bit of stretching, and one set of my Ab workout, which consists of 50 crunches, 100 bicycle crunches, 20 leg lifts, 1 minute of holding legs up 6-12 inches above ground lying on back, and finally a set of 50 romanian twists. All in consecutive order, then i get into my workout for the day.
Monday– Chest/tricep workout- For this I try to do 3-4 sets of each exercise, at about 8-12 reps per set. I would either do flat bench barbell or dumbbell press for my first exercise. Each set I would increase the wait by about 30 lbs (example: start at 135lbs, 185 lbs, 205/215 lbs) Next, I would do incline barbell or dumbbell press for 3-4 sets, increasing weight by 10 lbs each time (example: 60 lbs, 70 lbs, 80lbs). Next I will do 3 sets of 15 dips, along with a set of 10 pullovers with a 60 lb dumbbell. In between sets, in order to keep my heart rate up I would do a set of 30 abdominal holds, which is sitting on a bench extending your legs and bringing them into your body. The next I would use the fly machine superset with tricep pulldowns. First i would do a set of 10-15 reps on the fly machine, then right after go to pull downs for the triceps, and do this for 3 sets. After this I am done, and I go cool down by stretching on the mats.
Wednesday- Legs and Shoulder workout- This workout would consist of 9 exercises. My first one would be squats, 3-4 sets of barbell squats, 8-12 reps each with increasing weight (example: 135,185,215 lbs). Next I would superset dumbbell lunges with military press for shoulders. I would do 3 sets of 20 lunges with 25lbs dumbbells in hand, combined with 3 sets of military press of increasing weight from 40,50,60 lbs. Supersetting is a great way to keep your body moving and burn calories while building muscle. After this I would do leg extensions with leg curls supersetting. 3 sets of 10-15 of increasing weight for both. Next, I would superset front barbell raise with side lateral raises for my shoulders. This would be 3 sets of 8-12 reps each of increasing weights (20,25,30 lbs). After this I would finish off my leg and shoulder workout with calf raises on a seated calf raise for 3 sets of 50 reps with 90 lbs on, and superset that with shoulder shrugs with 60 lbs dumbbells for 3 sets of 20 shrugs. After this I am done, and I go cool off and stretch out on the mats.
Friday- Back and Biceps workout- This workout consists of 6 exercises. The first one would be the Deadlift. I would again start at 135 lbs and do 10 reps, then 185 lbs for 10 reps, and finally 215 for 10 reps. Sometimes I will superset in between, to do pull ups as well. I will do 10-12 wide-grip pull-ups reps for 3 sets. Next, I will do 3 sets of bent-over two armed long bar row, of 8-12 reps of increasing weights (90,135,180). Next, I will do one-armed row with a dumbbell of increasing weight 60,70, 80 lbs for 3 sets of 10 reps. Next, I will do bent-over barbell for with 135 lbs on for 3 sets of 8-12 reps. Lastly I will work on my biceps. At this point my biceps have already been worked on, but time to max it out. I would do 3 sets of 30 dumbbell curls with 30 lbs weights. After this I am done, and I go stretch out and cool off on the mats.
Tips/suggestions: Basically this is a split workout, that you can use weekly. And any of those days can be interchangeable. Also sometimes I like to switch it up going Back/triceps and Chest/biceps. Your body needs to be confused in order break through your plateau. On off days and weekend you can either rest, do cardio, or some recreational activity, like yoga, rock climbing, basketball, etc. Those are the things that I like to do. This is a somewhat advanced workout, for those that have worked out a bit longer. Best thing to do is consistency, you won’t see results overnight, it takes time and consistent effort.
Beginner Workout: A beginners workout would consist of weight training 2 or 3 times a week. It is important to weight train if you want to lose weight too, and not just do cardio. Weight training is important not only for those bodybuilders who are trying to gain huge muscle, but it is also for your average individual who wants to stay fit or be able to make functional movements without any strain.
Monday: Squats- 3 sets of 8-10 reps, 2 minute rest between each set; Bench press 8-10 reps, 2 minute rest between each set; Bent-over rows 3 sets of 8-10, 2 minutes between each set.
Wednesday: Dead lifts 3 sets of 8-10, 2 minute rest between each set; pull-ups 3 sets of 8-10, 2 minutes between each set; Overhead shoulder press 8-10 reps, 2 minutes between each set
Friday: Same as Monday
Tip: For this beginner workout routine, you will vary week to week doing monday workout twice the first week also on friday, and then next week you will do wednesday’s workout on monday and friday. It is important to focus on perfect form and use the amount of weight that allows you to do so. Each week you should try to increase weight by 5 lbs or as much as you feel you can do with perfect form. On your off days you can do cardio, and also work on your abdominals.