My Workout Schedule
Below is a rundown of the basic workout I am following each day of the week for anyone who is interested. I have had to make some adjustments here and there but for the most part, this is what I’m doing.
Monday and Friday
2 Upper Back exercises using dumbbells w/a bench and a row machine – 3 sets of 12 ea w/rests
2 Chest exercises using dumbbells and a bench – 3 sets of 12 ea w/rests
2 Shoulder exercises using a barbell and dumbbells – 3 sets of 12 ea w/ rests
1 Biceps exercise using dumbbells – 3 sets of 12 w/rests
2 Triceps exercises using a barbell and a machine – 3 sets of 12 ea w/rests
Tuesday and Thursday
5 minute warm-up on 3.3 and an incline of 1.5
30 minute workout – incline of 1.5 – intervals of 3.0 and 7.0 – total of 15 intervals or 30 minutes on the elliptical.
Dead lifts – 3 sets of 12 w/rests (will alternate weekly with squats)
All 4 leg machines – 3 sets of 12 ea w/rests
2 Calf exercises – 3 sets of 12 ea w/rests
Lower back machine – 3 sets pf 12 w/rests – no weight
2 Abs floor exercises – 3 sets of 12 ea w/rests
I will add weight and change exercises periodically throughout the month in order to keep the progress going. It amazes me that our bodies will get used to what we’re doing and eventually quit responding. Even something as simple as changing the order of the exercises I do can cause my body to become “confused” and result in more progress. What wondrous works of God our bodies are!
In week 2 I will switch up the order and do Lower Body on Mon and Thurs, Upper Body on Wed and continue with all cardio on Tues and Thurs.