I took the weekend off from working out to review my progress, my schedule and how I want to fit my workouts into my life.
- I don’t want to train on the weekends anymore, I want to be available to do other fun things.
- I wanted to work each body part more often.
- Old school trainers usually worked each body part more often with moderate weight.
- I am using moderate weight so thought I would try this, I haven’t trained like this in a long time so we will see how it goes but I’m excited.
Here’re the basics of my entire routine to help you plan your workouts:
Workout frequency: 5 days on, 2 days off. If you need more recovery time you can do this program just 3 days a week.
Day 1: Chest and Back
Day 2: Arms
Day 3: Shoulders and Legs
If you wanted to do a 3 day a week workout: This can be done on Monday, Wednesday and Friday. You can pick the schedule based on your goals and recovery ability. The key is to pay attention to your response to the stimulus you are giving your body. And to also pick a workout routine you like so you stick with it.
Chest & Back
After the final exercise for each body part. I did a drop set. A drop set is when you complete your set and you lower the weight 2 or 3 times and keep that set going.
Flat Bench Press Machine 4 sets of 8 to 15 reps
Cable Cross Overs 4 sets of 8 to 15 reps
Incline Dumbell Press 4 sets of 8 to 15 reps
Pulldowns 4 sets of 8 to 15 reps
Cable Cable Rows 4 sets of 8 to 15 reps
Close Grip Pulldowns 4 sets of 8 to 15 reps
After my weight training I did a 20 minute walk.
Thats it for today. Keep checking back.
Day 1 Picture