Current Exercise Routine

Well after spending the last 3 years running, I’ve shifted focus to more of a whole body routine.  So I went to a personal trainer and got a weights routine.  Here is what my new workout schedule looks like:

Saturday:  Weights/Run

Sunday:  Weights

Monday:  Run

Tuesday:  Weights/Spinning

Wednesday:  Weights

Thursday:  Spinning

Friday:  Weights

My new weights routine looks like this, and rotates 2 days on, 1 off.

Day 1: Chest/Back

20 Degree Incline Dumbbell ( Tension)

20 Degree Decline Dumbbell (Tension)

30 Degree Incline Dumbbell ( Tension)

Flat Dumbbell Press ( Power)

Bilateral Lat Pulldown ( standard)

Triangle grip low cable row (standard)

Bilateral Low rows ( standard)

Wide grip overhand barbell row (power)

Day 2: Quadriceps/Hamstrings/Abdominals

Precor hack squat machine (power)

Leg Press feet close ( power)

Leg Press feet wide ( standard)

Squat shoulder width (power)

Lying hamstring curl (standard)

Standing Calf Extension (tension)

Reverse abdominal crunch ( tension)

Physio Ball crunch ( standard)

Day 3: Shoulders/trapezius/forearms

65 degree dumbbell shoulder press (power)

65 degree dumbbell Arnold shoulder press (standard)

Cable side deltoid raise (standard)

Wide grip upright rows (standard)

Smith machine upright rows (standard)

Dumbbell flexion wrist curls ( tension)

Dumbbell extension wrist curls ( tension)

Day 4: Biceps/triceps/abdominals

Standing ez bar bicep curl (tension)

Dumbbell concentration curl (tension)

Standing barbell curl (tension)

Dumbbell hammer bicep curl ( tension)

Cable V handle tricep pressdown (power)

Ez bar tricep skull crushers ( power)

Overhead tricep cable bar extension (tension)

Overhead tricep extension (tension)

Medicine ball Russian twists

Physio ball knees into chest